November 2, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Deadlift (5@55%, 5@65%, 5@75%, 3%85%, 1+@95%)

*calculations are based

on 90% of your 1RM

*When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout

Metcon

Metcon (Time)

For Time:

50/35 Cal Bike

50 Burpee Box Jump Over

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