Performance

Sumo Deadlift – 85% x 2 x 2 then 90% x 2 x 2

Back Squat 1 x 20 – start with 50% 1RM or bodyweight whichever is lower.

3 RFT

10 Burpee Box Jumps 30/24”

50 DU

Rest 1 minute

Fitness

Sumo Deadlift – 2 x 4 (4 sets of 2 building to a heavy double)

Back Squat 1 x 20 – this is one set of 20 reps. If you have not done these before start light, they bet breathy fast!

3 RFT of:

10 Box Jumps 24/20”

100 Singles

Rest 1 min

Bring a Friend Free Intro Workout – introduce your friends and family to MaD CrossFit. This Saturday September 6th at 9am.

Free class for all, does not count as one of your weekly visits.

THROWBACK THURSDAY

One of our original singlets on one of our original members. Trish.

One of our original singlets on one of our original members. Trish.