Welcome To

crossfit 5000 

MONDAY, April 16, 2018

MONDAY
April 16, 2018

CrossFit 5000 – CrossFit

Don’t forget to come see us about your Goal settings sheet. Then we will make a time and sit down to go through it with you. Not only does this help us with your individual goals but gives us focuses as a group!

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Deadlift

In 12 minutes perform

4 sets of 4 reps @70-80% of your 1RM Deadlift

“Quiet deadlifts” not quite no noise but no bounce!

*warm up your Deadlift start at 70% and aim to increase to 80% by the last set if form feels good.

Metcon (Time)

2 Rounds:

40/30 Cal Bike Ski or Row

800m Run

Rest 2 mins

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Address

4/12 McGowan St
Pooraka 5095
South Australia

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