CrossFit: July 17, 2013

Warm-Up: 100 single unders, 9 speeler rolls, 10 kettlebell swings (20kg), 10 single arm kettlebell swings (20kg), 3 rep squat progression with kettlebell (20kg)

Strength: 5 x 5 deadlifts – this was supposed to be at 70% of our 1 RPM (mine is around 140) but ended up doing 105 which means my 3 rep and 1 rep maxes should be up 🙂

WOD: 3 RFT of 400m firemans carry (15# each arm), 20 WB (14#), 20 medball pikes (8#) – 14:11

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