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:
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."