Monday WOD – 041116

Connor

Connor placed 1st in his age group at the Cynergy CrossFit Kids and Teen Challenge! #grownstrong

WORKOUT OF THE DAY

Fitness
1. Deadlift: 5×6 climbing

2. AMRAP 12
21 Russian Kettlebell Swings 70/53
15 Goblet Squat
300′ 1-arm Farmer’s Carry (150′ per side)

Performance
STRENGTH
1. Back Squat: 4×10 – add 5-10# to last week – 30X1 Tempo

2. Deficit Deadlift (3-4″) 6 @ 6, 6 @ 7, 6 @ 8, plus two down sets

METCON
AMRAP 12
21 Russian Kettlebell Swings 70/53
15 Goblet Squat
300′ 1-arm Farmer’s Carry (150′ per side)

ACCESSORY
1-arm DB Row: 3×15 per side

ENGINE
4x1000m @ RPE 8-9 @/Rest 1:1