Deadlift 3-3-3-3-3


Complete as many rounds as possible in 10 minutes of:
50 Foot front rack lunge (M: 135 lbs, W: 95 lbs)
7 Toes-to-bar
7 Push press (M: 135 lbs, W: 95 lbs)

Complete 5 drop sets of:
Bench press for max reps starting @ 70%
Drop weight each set

Complete 3 supersets of:
12 Banded lat pull dows
12 Elevated ring rows

Complete 3 supersets of:
15 Dips
15 Lateral raises
15 Front raises



CrossFit Surf Day
Sunday, September 20
Join us for CrossFit Surf Day at La Jolla Shores beach. Pete Lewis will be giving surf lessons to any of our CFIV family who is interested in going. He will provide wetsuits and surfboards. This is a fun day of relaxing in the sun and enjoying the beach with some of your CFIV peers. For more information please pick up a flyer at the front desk or see Events tab on the right.