Monday, June 24, 2024

HAPPY BDay BURNSY 6/24/86 age 38

Hello all, i am really excited about the Level 2 Crossfit certification i attended this past weekend in Fort Lauderdale!!! we will be incorporating several things into our daily workouts and programming!!! But… (today and Thursday will b bday workouts!!

Skill

2 rounds : 20 Bicycles, 20 Alt KTE, 20 Hollow Rocks

5x5’s of OH Squats

Progress 2, 3, 4, 5 to get loose

WOD

2 Rounds of:

19 Straight Leg Deadlifts (135/185)

19 Dumbell Snatches (35/50)

19 Mountain Climbers

38 KB Swings(35/53)

Explosive workout, attempt bigger sets w/ unbroken climbers and maybe only 1 break w/ KB at 19. Last round of KB’s may be brutal

Im looking for finished times to be between 13-17 mins. Fight to get in there!!!