7/8/16

Crossfit Bangor drop in

Warm up:

2min amrap w/70# kb

6 kb Dl

6 Russian swings

6 burpees

R: 3+1 Dl 

Warm up:

3 rounds w/BB and 24" box

5 Dl

5 bj

5 good morning

5 step ups

Warm Up Deadlift: 5-10min

• No specific rep goal, be smart, warm up properly and find a good weight to move through the workout with good form!

Weight: 10x135, 5x225, 5x275, 3x305

 

Incentive

21-15-9

Deadlifts 225

Box Jumps 24

Every 2min until workout is complete

1 Rope Climb

• 15min cap

Time: 4:37

Unbroken. Wanted to be done before 4 but missed by 4 box jump. I messed up my first rope climb, couldn't get feet right so did legless.