By November 3, 2022 No Comments
Friday, November 4


There are still 2 more spots for the upcoming deadlift seminar with powerlifting Coach Lori on Sunday, November 6th at 10am! Cost is $35. Follow link to register: https://crossfitmva.pike13.com/courses/293662

Warm up:
5 Inchworm pushup
8 Spiderman lunge w/ twist
10 Scorpion
10 Wall slides
12 Step-up
10 Scales
8 Burpee
6 Weighted step-up
Warm-up bench press

WOD:For quality
Every 2 minutes for 20 minutes (10 sets)
5 Bench press
10 DB weighted step up (2 DB’s, 20/18″)
This is a strength WOD, take your time and go heavy!

1:00 Twisted cross
1:00 Lizard

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