Open 15.3 we will host Brick House CrossFit this Friday at 5PM! Come in at 4:30 to warm up and we will assign you a judge and heat time! DJ Brent will be on the wheels of steel spinning big band groovy disco-funk and 30s grunge hip house!!!
ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted
16min Ping Pong w/ max reps (perform as
A: 5 DL @ 70-80%
B: 5 Pendlay Rows @ 70-80%
C: Max Rep in :20 Sumo DL (135/95) or (115/75)
*remember each movement