Friday 18th November 2016

Fitness
​A) Deadlift 
Level 0: 3 x 8 - 10 @3011
Level 1 and 2: 3 x 6 – 8 @3011
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees
Compare to:28/9/16, 28/7/16, 8/6/16

Performance
​A) 4 Sets:
Deadlift x 4 – 6 @3011
B) As Fitness