Friday 190111

I. General Warm-up

Coaches Choice!

 

II. Workout of the Day

Teams of 3

7 AMRAP

50 back squats @155/105; 115/75; 95/65

50 back squats @185/125; 155/105; 115/75

AMRAP Back squats @225/155; 185/125; 155/105

 

Rest 3

 

Then 7 AMRAP

50 Bench press @135/95; 95/65; 65/45

50 Bench press @155/105; 135/95; 95/65

AMRAP bench press @185/125; 155/105; 135/95

 

Rest 3

 

Then 7 AMRAP

50 Deadlifts @185/125; 155/105; 135/95

50 Deadlifts @225/155; 185/125; 155/105

AMRAP Deadlifts @275/185; 225/155; 185/125

 

PERCEIVED INTENSITY – 7/10

 

III. Accessory, Recovery, Community

Recover with a 5 min walk followed by 2 min couch and/or banded shoulder stretch

 

Crossfit Enhance