“I tinkered around with some of the workouts for a few months and added them into my regular chest/back and bi/tri routine, but it wasn't until my Level 1 (CrossFit Seminar) that I saw just what I was missing.”
-Two-time CrossFit Games champion Rich Froning
Strength:
Build up to 1RM Deadlift
WOD:
20 Min AMRAP w/ 20# Weight Vest
10 Pullups
10 Ring Dips
10 Box Jumps @ 24"
*200yd medball run buy in
**200yd Medball run @min 10
***200yd medball run @min 20
Cooldown:
.65mile run/20 burpees during run
Stephen Lambert 445# Deadlift @ 150# Body weight
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Coach Mike
Slick Nick Workin on his cool down burpees during .65 mile run
