7/25/2014 Deadlifts…Annie

Fitness

A. Deadlifts 10-8-6-4-2-2

Start @ 50% BW and Move up to a HEAVY PERFECT FORM 2

B. “Annie”

50-40-30-20-10

Abmat Situps

Double Unders/Singles x3

Competition

A1. Strict Press @11X1, 3-3-3-2-2-2 1:30 rest

A2. Legless Rope Climb 1 x 6 sets

B1. AMRAP Kipping HSPU to 4″ Deficit x 5 sets 1:00 rest

B2. Chest to Bar Cluster 5.5.5 x 5 sets 1:00 rest

C. One arm Kb Row 50 reps per arm. Do not alternate arms.

rest as needed. 70#/53#/44#…use what you want!

crossfitgrit