Main – CrossFit
Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
Deadlift
Three sets:
Set 1: Five reps @ 65% of 90% 1RM
Set 2: Five reps @ 75% of 90% 1RM
Set 3: Max reps @ 85% of 90% 1RM
Metcon (Time)
Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x 10 reps Run 200 Meters