CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado
Day 1
A. 5-5-5 Front Squat @ 60-65-70% 1 RM
B. 3 RFT 20 Wall Balls 400 meter run
Day 2
5 Sets: 10 Body Weight DL then: 250 meter sprint row. Work:Rest 1:1 on your sets
Day 3
Run a 10 k for time
Day 4
A. 5-5-5 Back Squat @ 70-75-80% B. 2-4-6-8-10-8-6-4-2 Hang Cleans (50% 1 RM) and Cadence Run. you MUST run at a minimum of 94 cadence on each interval. rest between sets as much as you need to do so. Cadence runs between sets of cleans.
Day 5
5x 200 meter repeats then 5x 400 meter repeats. Rest: work 2:1
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