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Friday November 1, 2013 CrossFit Stapleton-Denver, CO

 

Reminder:

Please use or begin to use CrossFit WhiteBoard! It is for your own benefit… CrossFit is Measurable, Observable (Logging), and Repeatable. You will struggle to measure your progress unless you observe (log) what is it you are doing (Lifts/MetCons/Benchmarls/Etc.) repeatedly…

If you are unsure of how to use CF WhiteBoard please ask a coach to walk you through it! We are more than happy to help you out…

wod log

Check out this CF Journal Article on the Significance of logging:

http://library.crossfit.com/premium/pdf/CFJ_Log_Harrison.pdf?e=1383256595&h=fa983a0dfceab8345996d380248ee06c

 


STRENGTH

A. Deadlift 3-3-3 @ 85%

 

METCON

4 rounds for time:

Run 250m

10 DL 225#/155#

30 DU’s

(Sub for non DU’s folks is 350m)

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