Friday 170421 – Competition

Strength/CrossFit.com WOD
Deadlift 5-5-3-3-3-1-1-1-1 reps

Here’s what’s on tap for Saturday’s Competition classes:

Conditioning
3 Minute AMRAP:
“Comp Baseline”
500/400 Meter Row
40 Air Squats
30 Toes to Bar
20 HSPU
10 Muscle ups

Rest 3 Minutes

4 minute AMRAP:
“Comp Baseline”
500/400 Meter Row
40 Air Squats
30 Toes to Bar
20 HSPU
10 Muscle ups

Rest 4 minutes

For time:
“Comp Baseline”
500/400 Meter Row
40 Air Squats
30 Toes to Bar
20 HSPU
10 Muscle ups

Note: If space/time allows for in class with rowers, make first AMRAP 4 minutes/rest 4 minutes, second AMRAP 5 minutes/rest 5 minutes, then finish for time.