6/17/19

Strength

a) Tempo Deadlifts

4-0-4-2

4x4 50% Max of 1 Rep. Max

b) 5 Min. AMRAP

Push-ups

Log Total Reps of Unbroken Sets

WOD

Crossfit

12 Front Rack Forward Lunges 95lb./65lb.

21 Lateral Bar Burpees

12 Front Rack Forward Lunges

15 Lateral Bar Burpees

12 Front Rack Forward Lunges

9 Lateral Bar Burpees

Konafit

Use Dumbbell in Front Rack Position

or in Low Hang Position

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Kirk Henry