637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

3/30/15

March 29th, 2015

Strength:

Deadlift

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

8 min AMRAP

 

3 pull ups

3 front squats (135/95)

6 pull ups

3 fsq

9 pull ups

3 fsq

12 pull ups

6 fsq

15 pull ups

6 fsq

18 pull ups

6 fsq

21 pull ups

9 fsq

24 pull ups

9 fsq

27 pull ups

9 fsq

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