Monday, October 31
Join powerlifting Coach Lori on Sunday, November 6th at 10am for a seminar focusing on the deadlift! Cost is $35.
ONLY 2 MORE SPOTS LEFT! Follow link to register: https://crossfitmva.pike13.com/courses/293662
:30 each movement, :05 transition
Dead hang pullup bar
WOD: 4 Rounds for max reps
Minute 1: DU/SU
Minute 2: T2B/Knee raise
Minute 3: WB (20/14#)
Minute 4: Air Bike Calorie
Minute 5: Rest
Record reps for each station and each round.
*Reminder: we will be testing 1RM snatch on Tuesday. Take it easy on this workout if you plan on PRing.