220804

CrossFit Empire South – CrossFit

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Weightlifting

Deadlift (3 Rep Max)

Build to heavy 3-rep deadlift

Metcon

Metcon (10 Rounds for reps)

RX

10 x 1:00 rounds for reps:

3 deadlifts (205/315 lb)

Max double-unders

– Rest 2:00 between rounds.

INTERMEDIATE

10 x 1:00 rounds for reps:

3 deadlifts (155/225 lb)

Max double-unders

– Rest 2:00 between rounds.

BEGINNER

10 x 1:00 rounds for reps:

3 deadlifts (65/95 lb)

Max single-unders

– Rest 2:00 between rounds.

Cool Down

Metcon (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot

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