A) 3 Rounds:

TGU x 3 per arm

Hanging Scapular Depressions x 6 w/3 second hold


B) 15:00 to build up to 1RM



C) 10:00 EMOM:

Deadlift x 3

Hang Clean x 2

Push Press x 1



1 comment (Add your own)

1. Sara wrote:
Crossfit Lifeforce has helped me in ways i never would have imgeniad Jon and Steve are great the people are awsome and the workouts are so much better then going to the gym, lifting weights, and running on treadmills.i lifted weights for most of my adult life and i say every day i wish crossfit was around when i was younger.If your stuck in limbo need a more intense workout or just maybe on the fence a bit about crossfit JUMP over that fence and come join us at Crossfit Lifeforce i promise you your going to love it.

Sat, February 13, 2016 @ 2:11 AM

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