01 October 2019

TUESDAY 191001

20:00 To Complete,

1 Deadlift (athlete choice on weight, see note below)
1 Bar Dip or Ring Dip (requires a Ring Muscle-up)
100 Meter Farmers Walk (athlete choice on weight – mailbox and back)
2 Deadlifts
2 Bar Dips
100 Meter Farmers Walk
Continue this repetition scheme until
10 Deadlifts
10 Bar Dips
100 Meter Farmers Walk

Rest as needed then,

Maximum Calories on the Concept2 Row in,

90 Seconds
Rest as needed
60 Seconds
Rest as needed
30 Seconds

Note: On the first evolution, athletes can pick their weight on the Deadlift. The weight should be the same for the entire workout, and should be completed with consecutive repetitions, even on the last round. The same principle applies on the Farmers Walk.

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Getting it all wrapped up!


Tuesday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)10 Rounds Tonight – Bring Your A + Game!)
  • Warrior Yoga (6:30PM – 7:15PM)


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