Main – CrossFit
1: Back & Hamstring (No Measure)
Run 800 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
3 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
2: Deadlift
5-4-3-2-1
5 @ 75% 1RM
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 100%
1 @ 100+
Work up to your first set of five with at least three warm up sets.
2: Metcon (AMRAP – Reps)
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Hand Release Push-Ups
60 seconds Strict Pull-Ups
60 seconds of Rest