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It’s Friday and you ain’t got no job…

8
May

It’s Friday and you ain’t got no job…

CTOWN CrossFit West-Fairview Park – CrossFit FVP

1. Back Squat – 20 min to work up to 5RM

2. RDL 3 x 8-12 increase

3. 8 min AMRAP of:
7 Deadlift @ 1.25 x BW (body weight)
5 Burpees
3 Muscle-ups*

* 3 Muscle-ups = 5 CTB Pull-ups + 5 HR Push-ups = 7 Ring Rows + 7 Push-ups

Back Squat (20 min to work up to 5RM)

Romanian Deadlift (3 x 8-12)

Metcon (AMRAP – Reps)

8 min AMRAP of:

7 Deadlift @ 1.25 x BW (body weight)

5 Burpees

3 Muscle-ups*

* 3 Muscle-ups = 5 CTB Pull-ups + 5 HR Push-ups = 7 Ring Rows + 7 Push-ups