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September 20, 2013

View this important message regarding CFA Endurance Training. Expect a new informational video on endurance training each Monday. Email lance@alexandriacrossfit.com for more info or to get on the email list.

1) Front Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%

2) Snatch Deadlift
3 x 3 reps
(100% of 1RM snatch)

3) Complete for time:
30 x thrusters (95/65)
Run 800m

Endurance WOD:
Run- OFF
Tri- OFF

 

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