Wednesday

 

CrossFit Games are upon us! Mike and his wife Jeannie have been so kind to host the party this year. It will take place this Saturday at 18:00 (6pm) at the Pajor Palace. Details will be at the gym! Bring a beverage and a Paleo dish to pass!!

MAX EFFORT Deadlift 5,3,3,1,1+

Or: 5 rounds 1-3 reps @95% of base.

For the 95% option, it is not to be done quickly because the bare minimum is 1 rep, it is to be done with a maximum effort each round so rest is needed between rounds. This is not supposed to be a faster way to lift and get the max effort done quicker than the "5,3,1" set up. As always you should be resting 3-5 minutes between lifts so you can reach the maximum effort possible, not just the minimum.

WOD

3 rounds for time of:

Run 400m

21 Wall balls 20/14"

21 box jumps 24/20"

Post times to WODHOPPER!!