11/16/17 Comp Class

Posted: 16th November 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85%+

*Use 90% of your 1rm plus 20lbs to find these percentages

– 10 rounds

4 bar muscle ups

8 burpees to target

12 DB overhead squats 70/50

:30 rest

*Alternate arms each round

– 8 rounds

50ft sled push (sprint)

*Use lighter weight so you can sprint

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