03/21/2018

21
Mar

03/21/2018

Centennial CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Run 400m or Row 500m

Coach’s Choice Dynamic Stretch

Strength

Deadlift (7 x 2 (Build to 90%))

Metcon

Metcon (Time)

For Time:

100-80-60-40-20: Double Unders (single unders = same rep scheme, must jump at least 2” off the ground each turn, this will help to achieve double unders)

10-8-6-4-2: Burpees over the bar

10-8-6-4-2: Deadlift (275/185)
60% effort for those in the OPEN