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Monday 4051

Published on October 19, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Deadlift (5/3/1 @ 80/85/90-95%)

This week we are going to record just your heaviest lift! Remember this is not a max, we are just working up to a heavy single for the day!!

WOD

Metcon (Time)

3 RFT:

500 m Row

50 Dips
Rx: Shoulders will touch the top of the rings and elbows will come to full extension!

L1: 25 Dips

L2: 20 Dips

L3: 15 Dips

Cool Down/Stretch