"I dropped down for a pistol in the White House and one of the secret service guys said 'Hey, you must do CrossFit.'"
- Laura Sager from CrossFit.com
A.- Laura Sager from CrossFit.com
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
C
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds
