CrossFit – Fri, Oct 11
Warm-up
Warm Up
8:00 AMRAP
10 Glute Bridges
10 Bird Dogs
5 Pushups
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
SWOD
Deadlift (5×4)
WOD
Metcon (Time)
40 Push Ups
80 Air Squats
20 Deficit Pushups 25#
40 Wall Balls (20/14)
20 Deficit Pushups 25#
80 Air Squats
40 Push Ups
*Target time: 14-16 minutes
*Time cap: 20 minutes
Every 1:45 x 5 sets
4 Deadlifts (75%)