Friday Night Lights Schedule
– Feb. 23rd | Rep Your Team
– March 2nd | 90’s
– March 9th | Black on black on black
– March 16th | Merica!
– March 23rd | Super Hero
CrossFit Deliverance – CrossFit
Be Relentless Video
Basic Warm-Up (No Measure)
Warm-up/Mobilize accordingly to your needs. Keep warm-up/mobilization to a max of 10mins.
Teams of 2! One person working at a time. Switching off after each movement. P1 Does BB, P2 does GYM, P1 does KB, P2 Does BB, etc.
3 Barbell Complexes (3 Hang Power Cleans + 1 Jerk)
6 Gymnastic Complexes (1 Pullup + 1 T2B)
9 KB Complexes (2 Russian Swings + 2 Goblet Squats)
*Workout begins at Orange Wall. Working Partner will carry SandBag to Workout Station, Perform the Movement, and bring SandBag back to Orange Wall.
30Min Time Cap
Rx+ is 165/115 Barbell, CTB Pullups, and Single Arm KB Russian Swings + Single Arm KB Front Rack Squats (70/53)