Bring a Friend Day is Saturday. E-mail marcus@crossfit414.com with who you are bringing.
Strength/Skill:
Deadlift 5/3/1 Week Three
5 reps at 75%
3 reps at 85%
1+ reps at 95%
* Come set with the weights you will use! *
Workout of the Day:
3 sets:
30s Hang Power Clean
30s Rest
60s Double Unders
60s Rest
90s Row/Airdyne
90s Rest