CrossFit Workout - Tuesday 10/22/13

Part 1:  Deadlift 5x3 @ 70-80% of your 1 rep max
start with a light bar and do three or four warmup sets building to your five work set weight. rest 2-3 minutes between five work sets.

Part 2: Front squat, max reps in 3 minutes, 95lb men, 65lb women.  Warm up with an empty bar first.

Part 3: Find your 3 rep max KB press, right & left
start with a light KB and increase weight until you reach your 3 rep max with each arm.  Rest as needed between sets

Warmup: 64 calories on rower, 64 jackknife situps,  x 2 rounds
Mobility: On board
Cool down: Tom LT's birthday hangover cool down - 64 burpees for time.