0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 30kg
With
Bench press 3 x 8 @ 70% + 15/12.5kg
-if you got all 8's last time, go 2.5-5kg heavier this time. If you don't get all 8's this time, that's ok that's your new aim till you do.
35:00 -
B)
1 k row
5 rds
12 x dips
3/2 x rope climbs
1 k row
Optional accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 30 second side plank each side
2)
5 x 20 band pull aparts
With
5 x 60 second plank
Ever wonder how Rory McKernan started CrossFit? Learn more about how he went from brawling in Mexico, fishing for trout in Alaska and training athletes in San Diego to finally becoming a broadcaster for CrossFit HQ moving into a trailer.