12.9.19 - Monday | CrossFit 312

12.9.19 – Monday

NEWS
Congrats to Rich Butler on being our December Athlete of the Month! Read more about Rich here.

101

SKILL/STRENGTH
Tempo Deadlift
4×5 with 3s Negative

METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task

CROSSFIT

SKILL/STRENGTH
Deadlift 4×5 (3s Negative, building)

METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task

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.