Strength

Deadlift 3rm

Skill

Perform 3-5 Rope climbs for efficiency *no jumping onto the rope, try to get up in the least amount of pulls, touching the rafter = 1.

Wod

“Lizzie”

12-9-6-3

Power Cleans 185/125

Ring Dips

*If you cannot perform ring dips soundly with at least a blue/red/purple band, do 2x Push Ups.

image

Thanks Deezy.

Finally, details about the goals/skillz class that could possibly become a mainstay, the Crossfit South Bend – Crossfit Football Total Competition, Robby’s nutrition class, and party details to come to the blog this week!

and if you haven’t gotten your BA Whole 90 shirts, come and get em!

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and yes, we will have swag oh-so-soon.

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