Thursday's WOD - 11/30/2017


Skill:

3x 10 - GHD Hip Extension

Strength:

Deadlift

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

2x3@80%ww

1x3+AMRAP@90%ww

WOD:

8 min AMRAP:

10 Deadlifts @55-65% / 1-2 UB Rds

15 Box Step-ups @24/20

Accessory Work:

EMOM x16

1st min: 15 AKBS @ 53/35

2nd min: 1 RC

3rd min: 5 Clean and Jerks @ 70%

4th min: Rest

*Adv athletes may perform legless RC


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com