Crossfit

Warm Up

Hanging Leg Raises 3x35

Dec DB Press 50# 12,10, 9

Bent Over Rows 125# 9, 9, 9

Hang Clean 125# 5, 4, 5

Leg Extensions 60# 3x20

Schaiticoke Mountain

10 lbs

New PR 29:58 to Peak

28:00 Back

Cross Fit

Warm up

3x50 Sit ups

3x12 DB Bench 50#


Dead lifts 125# 10, 195# 3, 245# 1, 265# 1, 125# 10

Cross FIt Workout SIngle Deadlift

Warm up

Sit ups 3x50

DB Bench 3x12 50#

Deadlift 125# 10, 195# 3, 245 #1, 265# 1 125# 10

Schaticoke Mountain

Time to Peak 31:59

Time Back 25:57

10lbs in pack

Cross Fit

Leg Raise 3x35 super set with Dips 3x10

Deadlift 4x15 125#

Leg Raise 3x20 with 50#

4.2 Mile Run

down West Meetinghouse to mail box 74 and back


41:00 Minutes