Friday

Announcements

Ladies paint night at CFH, see Kate for details.
Nov 3rd.

CrossFit Harrisburg – CrossFit

View Public Whiteboard

Deadlift

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 80%

*Set 4 – 6 reps @ 90%

*Set 5 – 4 reps @ 95%

*Set 6 – 2 reps @ 100%

Rest 2-3 minutes between sets.

Metcon (Time)

Three rounds for time of:

800 Meter Run

40 Cossack Squats (53/35 KB Goblet Hold)

20 Pull-Ups