A. Speed Deadlift 50-60% x 2 reps @21X1, every 60 sec for 8 min
B. Cement Mixer
7 rounds for time of:
in 3 min:
Run 400m
12 Toes to bar
In this workout you will run 400 meters as fast as possible and then immediately complete 12 Toes to Bars. Record your time and rest until the 3 minute mark, when you will begin your next run. Record times for each of the seven intervals.
Reminder: this Saturday we are not going to have the morning classes, but instead will have 1pm - 3pm "Open Floor" class. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.
Great video from RedBlack CrossFit - "Assumptions, regarding what is feminine, are dangerous. CrossFit has proven that women are strong and strong is beautiful."
