Want to formerly welcome Ryan Hagen to the CrossFit SouthEnd team! Ryan will be coaching our weightlifting class and some of our crossfit classes as well. He is an experienced Level 1 coach as well as a member of the CrossFit HQ Level 1 Seminar Staff. Introduce yourself when you see him at the gym this week!
Also – great job to John Espey, Ben Little and Jess Song, who all competed on Saturday at the BeastMode competition – and to Ben and Jess for taking 2nd place!! Badasses.
A. Review Kipping
B. TTB/K2E – 4xAMRAP + AMRAP, :30 rest between AMRAP, 3:00 rest between sets
C. Ring Row @21×2, 4xAMRAP + AMRAP, :30 rest between AMRAPs, 3:00 rest between sets
10 min AMRAP
20 DB Front Squats (45/25)
Deadlift 5×8, rest :90
20 min EMOM
Even: 10 Deadlifts (135/95)
Odd: 5 Burpees + 10 HR Pushups