CrossFit Empire South – CrossFit
Weightlifting
Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentage in today’s lifting session. This will determine your load for each set.
Metcon (No Measure)
Deadlift (Week 7 of 12)
4 sets:
8 reps (100%)
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
INTERMEDIATE
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks
BEGINNER
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks
CrossFit Empire South 