12.9.19- Happy Birthday Rob!

Happiest of Birthdays to our fearless leader, Rob! Thank you for opening the doors to CFSE and giving us all a place to call home. 

Today’s CrossFit Workout

Strength

• 5×2 Back Squat (5-10lbs heavier than last week!)
• 4 x 5R/5L RDL

Conditioning

• AMRAP12
  • 24 Dual DB Deadlifts
    12 Dual DB Farmer Lunges
    6 Burpees Over DB (DB Facing)

Today’s SWEAT Workout

• 5 Rounds:
  • 12 Russian Swings
    6R/6L Renegade Rows
    30sec Plank
    15m Quadruped Crawl

Rest 1:00 between rounds.
Go Harder:
70/53#
Weighted Plank+Crawl