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Main – CrossFit

 

Strength

Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%)

All weight calculations are based off 90% of your 1 Rep Max for this movement. Using that number, do 3 sets of 5 reps at the listed percentages. The final set should be for your maximum effort of reps, it must be more than 5.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min Ladder

3 – 6 – 9 – 12 – 15 – 18…..

KBS American 53# / 35#

Abmat Situps

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