Thursday
Weightlifting
Deadlift (12-12-12-12)
35-40-45-50%
Metcon
16 min EMOM
Minute 1:15 wall balls 20/14lb 10/9ft
Minute 2: 20 box jumps or step ups 24/20inch
Minute 3 : 45 sec sprint for calories on the @assaultairbike
Minute 4: Rest
Score is total calories.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #CrossFit #CrossFitCommunity #SouthFloridaCrossFit #BoxJump #WallballsSuck #AssaultBike #Deadlift #StrengthTraining #Gains #Abs #Biceps #StrengthAndConditioning #SweatLife #BeastMode #DudesWhoLift #Weightlifting #FollowBack
