The workout for 6/15/17 is...                                           

  • By Leslie Friedman
  • 15 Jun, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 6/15 is...

We are SO close to hitting 50 participants for this weekend. WODs are written and will be posted tomorrow in the FB event page. They will be fun and they will be do-able by anyone! Get yourself signed up already! http://www.crossfitdeco.com/events

You may use today to make up Monday's benchmark "Helen." If you missed the 3RM deadlift on Tuesday, please plan to make this up during Open Gym Sunday 9am - 11am. Tomorrow, we will set our final benchmark for the cycle!

Benchmark # 1: “Helen"
3 RFT
- 400m Run (out the front door, in the back door, through alley)
- 21 KBS (53/35)
- 12 Pull Ups (ring rows). May also mod with doing 1/2 reps strict/kipping
(15 min cap)

Every 90s for 8 Rounds:
1 Squat Clean + 2 Front Squats with 3 second pause. Start at 60% 1RM clean and add weight every 2 rounds.

12 minute AMRAP
- 10 Lateral Burpees
- 8 Overhead Squats (135/95)
- 20' HS Walk or 2 Wall Walks

Accessory Work:
2 x75m Double KB Waiter Walk

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