12.1.18 - Saturday | CrossFit 312

12.1.18 – Saturday

8 a.m. – STRENGTH

A. Deadlift 2×5 @97% of 5RM
B1. Bent Over Row 3×6; rest 60sec B2. 5/leg Read Foot Elevated Split Squats; rest 90sec
C1. 10 Pull-Up; rest 60sec C2. 10 Banded Lat Pulldown; rest 90sec, x3
D. Reverse Hyper 3×8

9 a.m. – 101/CROSSFIT

Teams of 3, 30 AMRAP
5 DL 275/205
12 Sit-ups
9 Box Jumps

Notes: One athlete working at a time. Scale deadlift for 5 unbroken challenging reps

10 a.m. – CROSSFIT

Teams of 4, 2RFT:
Row 1500m [one person holds sandbag] (100/70)
150 Burpees [one person holds sandbag] (100/70)
75 Sandbag Ground to Over Shoulder (100/70) [one person holds plank]

Notes:
-Partners can split row/reps however they’d like
-Reps can only be accumulated while a partner is holding static position, switch holds as needed

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.