Workout of the Day

November
29
2017

Second Chance

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

10 toes through rings

15 box step ups

Metcon (Distance)

In 16 minutes:

row for ME meters in 1 minute, rest 1 minute

score is total meters accumulated in 8 min of row

*you should be within 25m each time so go hard but not to hard in first few rounds

Metcon (AMRAP – Reps)

AMRAP in 10 min:

10 box jumps or step ups #24/20

10 deadlifts #135/95 mrx#115/75

10 box jumps or step ups

15 deadlifts #185/135 mrx#135/95

10 box jumps or step ups

20 deadlifts #225/155 mrx#165/105

10 box jumps or step ups

25 deadlifts #275/195 mrx#205/145

10 box jumps or step ups

ME deadlifts #315/235 mrx#235/175

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