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W0D3 Strong

9
Apr

W0D3 Strong

Cleveland – CrossFit DTF

1. 2×500-meter Row
– Record fastest time.

2. 2×400-meter Run
– Record fastest time.

3. 12-min to establish 1RM Front Squat
– Post 1RM
– Rest 2-min

4. 15-10-5 for time.
Front Squat using 70% of today’s 1RM
Burpee Lateral Jump over bar
Deadlifts using same barbell
– Post load and time
(10-min time cap)

500m Row (Time)

Max Effort 500m Row

400m Run (Time)

Max Effort 400m Run

Front Squat (12-min to establish 1RM)

Metcon (Time)

15-10-5 for time.
Front Squat using 70% of today’s 1RM
Burpee Lateral Jump over bar
Deadlifts using same barbell
– Post load and time
(10-min time cap)