announcement
Starting next week, the 7:00/7:30 am class will move to 7:00 am each weekday. Coach Ben will go back to coaching these Mon-Fri.
“Diane”
rx
21-15-9 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups
Post-workout core
4 sets:
:30 Superman hold
:30 rest
Score: Total time
intermediate
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
Post-workout core
Same as Rx’d
Score: Total time
beginner
15-12-9 reps for time:
Deadlifts (55/75 lb)
DB shoulder presses (15/20 lb)
Post-workout core
4 sets:
:15 Superman hold
:45 rest
Intended Stimulus
Sub-10:00; advanced athletes may finish sub-3:00.
Moderate deadlift load.
Complete first round (both sets of 21) by 4:00.
CAP + classic CrossFit benchmark last completed 260101.
Videos