Friday 08/15/14


Published August 14, 2014


Go to oceansidecrossfit.frontdeskhq.com/courses/30262 to participate in our very first International Anti-Poaching Foundation Fundraiser



Movements

Deadlift 75% x 5, 85% x 3, 95% x Max Reps

* Based on 90% of 1RM

MetCons

For Time..

BEGIN WITH 800m RUN
4 ROUNDS
1 CLEAN (185/135lbs)
5 FRONT SQUATS
7 MUSCLE UPS
END WITH 400m RUN

MODIFICATIONS:

LMH - 200/155 lbs)
L4 - RX
L3 - 155/110 lbs, sub C2B Pull Ups
L2 - 135/95 lbs, sub pull ups
L1 - manageable weight, sub assisted pull ups
L1m - Start & End with 400 meter run, manageable hang power clean, sub assisted pull ups

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