CrossFit – Fri, Aug 9
Warm-up
Warm Up
2:00 Machine:
-into-
3 Rds
10 Roll and Reach
5 Deadlifts (empty bar-build across sets)
20 Single Unders
Deadlift (1×3+)
WOD
Metcon (Time)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
* Target time: 9-11 minutes
* Time cap: 15 minutes
10:00 Running Clock
Deadlift for load:
10 reps @ 50%
3 reps @ 60%
3 reps @ 70%
3+ reps @ 80%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).