Friday 1-08-16 WOD

We are one week away from tearing it up at FrostFit. We have twenty athletes getting ready for competition and I can't wait to support you and take the competiton floor with you. 

Let's blow the roof off CFW this year!!!

Friday 1-08-16 WOD

CrossFit:
A.
5 Rounds of
3 BB Backsquat @ 85% of 1RM
3 Weighted pull ups

B.
#fun
21-15-9
Front Squats @95/135 #
HSPU

Fitness:
A.
5 Rounds of
3 Deadlift @ 85% of 1RM (If you don't know what your 1RM deadlift is then build to three heavy mechanically sound deadlifts).
3 Weighted pull ups. If using a band use a tempo of 41x1

B.
21-15-9
KBS 60/80#
Double Bell Push Press 30/50#