4/10/12

By Neil on April 9, 2012 in cross fit

Warm Up:

5 minute row
Burgener Warm Up and MWOD

Xfit SWOD:

Deadlift

Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. 5 sets of 10 reps @ 50%

Then…

Complete 3 rounds for time of:
21 KBS (55#/35#)
12 Pull-ups

Post weight and time to comments.