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Thursday


Main – CrossFit

Weightlifting

Deadlift (Heavy 3 rep)

build to a heavy triple quickly

Deadlift (Heavy 1 rep)

take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1′s

Metcon

Metcon (AMRAP – Reps)

AMRAP Dead Lift – 315/195 in 90 sec
rest 3 min
AMRAP Muscle Ups in 3 min
rest 3 min
AMRAP Prowler Suicide in 4 min

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