Friday – October 9, 2015

Posted: October 8, 2015 by CrossFit NE Georgia in Workouts

Long socks

Amy Roark OHS

CrossFit NEGA – CrossFit

View Public Whiteboard


Deadlift (10-5-3-5-10)

*Increase weight down to the 3 reps and then drop weight back down to what you started with at 1st 10 reps*


Metcon (Time)

5 Rounds for Time:

1 Rope Climb

12 Toes to Bar

1 Rope Climb

12 Dumbbell Squat Cleans #50/#35



5 Rounds for Time:

7 Ring Rows

12 Knees to Chest

7 Ring Rows

12 DB Squat Cleans


5 Rounds for Time:

4 Ring Rows

7 Knees to Chest

4 Ring Rows

6 DB Cleans + Squat


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