Monday, April 8, 2013

 

Ady deadlift

 

ANNOUNCEMENTS:

  • Crossfit SoCal has qualified to compete at the Southern California Regionals this May! Amazing job to everyone who participated this year! Also this coming Saturday April  13th at 11am we will be doing a Paleo Potluck and Award Ceremony for the Open. Mark you calendars! 
  • Women's Only Class today 9:30am and 7pm
  • Pete's Paleo orders must be in tonight at midnight for Thursday pickup.

TODAY'S WORKOUT:

Skill: 3×5 heavy Goodmornings

 

Lift: 15 minute to establish 3 RM Back squat

 

WOD:

“2011 Crossfit Regionals Team Workout 3”: 21-15-9 reps for time:

    Deadlift 285/185

    Box jump 30/24

 

Level 3: Rx

Level 2: 225/155, 24/20

level 1: choose weight/ box height

 

 

 

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