CrossFit – Mon, Sep 2
Warm-up
Warm Up
3 Rds
10 Roll and Reach
10 Bird Dogs
-Into-
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
SWOD
Deadlift (1×1+)
WOD
Metcon (Time)
3 Rounds
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135/95)
*Target Time: 7-9 Minutes
*Time Cap: 12 minutes
12:00 Running Clock
Deadlift:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 3 reps @ 75%
#4: 1+ reps @ 85%