Dynamic Effort Lower
Strength
Back Squat (12×2 @ 85% 1RM )
WOD
Jenny (AMRAP – Rounds and Reps)
20min AMRAP
20 OHS (45,35)
20 Back Squats (45,35)
400m Run
20 OHS (45,35)
20 Back Squats (45,35)
400m Run
**Score rounds + reps
Special Strength
Sumo Deadlift 3RM for max weight + double micro band tension (red)
Special Strength
3×6 band asisted inverse curls
Abs/Core
30 Strict Toes to Bar
Finisher/Recovery
100 seated banded leg curls
Announcements
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12