Friday 3-3-17

Coach's thoughts on today:
LIFT HEAVY SHIT!

Seriously though If you're not submitting Open workouts than a good ol' heavy day is just what you need today!

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting

  • Power Lifting Total

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)