(703) 266-0118 donnys@thenzone.com

Strength
1RM Snatch (power or squat)
20:00 cap
*make sure technique is sound before adding weight. 3 fails and you are done. Work speed under the bar.

MetCon
“2013 CrossFit Regionals Event 5 WOD”
21-15-9 reps for Time of:
Deadlift (315/205)
Box Jumps (30″/24″)

*The Deadlift should be a weight you’re capable of doing for 10 unbroken reps when fresh.

Core/Accessory
50 strict abmat sit-ups
*Try to accomplish in 1-2 sets. Don’t throw your arms, control the descent and the ascent.