Warm-up: Row 500m, 25 Air squats
Strength: Deadlift, work up to a new 3RM (this is touch and go, no regripping)
Skill: Sumo Deadlift High Pull
WOD: 21 Minute “Cindy”
First Seven Minutes….
5 Pull-ups/10 Push-ups/15 Air squats
Second Seven Minutes…
5 SDHPs/10 Sit-ups/15 Air squats
Final Seven Minutes….
5 Squat Cleans/10 Push-ups/15 Air squats
RX – 95/65
ARX – 135/95
Score is same as Cindy, Rounds plus reps
CrossFit Endurance WOD – 7:00 p.m.
Warm-up; Run from ASCF to Lamar High School. If you did not park at ASCF, then jog 800 meters and stretch. Please bring plenty of water and a watch that has a timer.
50m X 2 (1 minute rest in between), 5 Burpees after each sprint
100m X2 (2 minute rest in between), 5 Air Squats after each sprint
150m X2 (2 minute rest in between), 5 push ups after each sprint
200m X2 (3 minute rest in between), 10 lunges after each sprint
300m X2 (3 minute rest in between), 10 Sit-ups after each sprint
400m X2 (5 minute rest in between), 10 Burpees after each sprint