WEDNESDAY CrossFit WOD 1.23.19 – CrossFit Vital
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WEDNESDAY CrossFit WOD 1.23.19

22
Jan

WEDNESDAY CrossFit WOD 1.23.19

Guys please come in and be ready to work today. We have 25 min for the strength and 20 min for the Metcon. We have to get warmed up and get going. If you are going to be late to classes then please don’t expect us to wait you need to be the one catching up.

STRENGTH
Deadlift (25 Min)
Complete warm up sets and then:
75% x 5
85% x 3
Try for a new 100% (1RM)
**I want you to really focus on form and drive. I would much rather see a near textbook deadlift and be 20# under an old PR than a new PR and it was painful to watch.**

METCON
Buy In: 1K Row
-Then-
3 Rounds
30 /20 Push Ups
100′ Single Arm Front Rack Lunge 55/35 (RX+ 70/55)
2 min Rest
500 M Row
For Time!
Score will be time for part A and time for part B (500 M Row)




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