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Friday, 1-29-2016

28
Jan

Friday, 1-29-2016

Congrats Team ACF! We’re on the final leg of the MILLION METER MONTH of January.  Today we’ll do (only) our 3rd rowing workout of the month (which is a benchmark) and murder this #millimeter goal.   

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Workout of the Day
Deadlift  7-5-3-3-1-1-1
*Same drill and rep scheme as Monday. Work up to 95% today. If you are feeling GREAT today after your warm up and two heavy singles, then go for a PR attempt.

 

then, bring in yer head phones if you like…

 

for time….
5km Meter Row

 

*Yes, that’s also 5000 meters to row your little hearts out.

 

*Last performed on 10/22/2014 its been TOO long!  Link: alpinecrossfit.com/wednesday-10-22-2014/

 
Post your scores to the Whiteboard.

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