Open gym 9-12/ options

October 26,2017

2 options for wod today: 

 

A: 60 min amrap

1 mile run

2000 m row

30 Burpee over rower

(if you are doing this wod- be there earlier to get warmed up so you can start at the top of the hour) 

 

B: Crossfit total

3 attempts for: 

1 rep strict press

1 rep back squat

1 rep deadlift  

(a good approach would be 5-5-3-3-1-1-1 for each lift) 

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts