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CrossFit in State College for Friday, August 31st

at CFN looks like...

Warm Up
400 m run

then 2 rounds steady of

10 m bear crawl
1 round of multi-directional lunges
10 m ostrich walk 
10 supermans
10 PVC good mornings
10 perfect push ups 

Then Down Dog as a group
Strength/Skill
Deadllift Waves
Take 20 minutes to complete the work

Wave 1: 8 reps @ 60-65%, 5 reps @ 65-70%, 3 reps @ 70-75%

Wave 2: 8 reps @ 65-70%, 5 reps @ 70-75%, 3+ reps @ 75-80%


WOD
4 rounds, 1x every 5 minutes

5 burpees
10 KBS (24/16 kg)
:20 ME AB cals






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