Workout of the Day
Every 3:00 x 5 Rounds
10 Deadlifts
20 Tuck-Ups
10/8/6 Cal Bike
Notes
Every three minutes perform the triplet. There is a 2:00 cap on getting the work in, so you’ll need to hustle to get to the bike as well as your effort on it. Most folks will bump right up to the cap if not hit it most rounds.
The deadlifts should be heavy and unbroken every round. 225/185/135/95/…
ASSISTANCE
10-9-8-7-6-5-4-3-2-1 reps of:
DB Curls
DB Presses
Notes
Using the same DBs, perform 10 curls, then 10 DB presses followed by 9 and 9 until you clear the ladder. DO NOT PUT THE DBs Down at any point.
CrossFit Group Class Programming Template (WK8/8)
Dogs are part of CFSBK’s DNA.
Coach David on THE INTRO
Coach David recently jumped on THE INTRO podcast to talk about owning CFSBK for 16 years, give it a listen if you want! We will also be posting David on the Varied Not Random podcast in a couple weeks.