19.1, A Great Workout an even better Birthday Present!!!!!
Stand Firm CrossFit Cup teams You need to have a team name by Thursday. It should have some sort of CrossFit twist to it. Have fun, be creative.
Warm-up: Coaches Choice
Strength: Deficit Deadlift
10 – 8 – 6 – 4 – 2
Keep weight manageable, setting the table for the WOD
WOD: SLIPKNOT
For Time:
3 Rounds
5 DeadLift 155/105
6 HSPU
7 Pull-ups
Rest 2 min.
3 Rounds
4 Deadlift 185/125
5 HSPU
6 Pullups
Rest 1 min.
3 Rounds
3 Deadlift 225/155
4 HSPU
5 Pull-ups
Icing: Double Under practice…Airplane to 30 and back.
CEC19.1 participants, today we will asses your body composition after the WOD.