Calum keeping tabs on one of the Murph heats.
**Effective Monday, June 3rd, 2019 the 5:45am CrossFit group class will be moving to 5:15am**
Strength
Weighted Strict Pull-ups
* Build to heavy set of 3 reps.
WOD
“Death Race”
5 Rounds for Time:
15/10 Calorie Assault Bike
10 Burpees
* Post time to the whiteboard.
Accessory Work
1. Deadlift
1 Sets of 5 at 70%
3 Sets of 3 at 73-76-79%
5 Sets of 1 at Climbing to a Heavy Single
After each set, 25′ HS Walk Practice.
2. Aerobic Capacity
Choice Assault Bike or Rower
5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
0:30 – Hard Effort
