9/25/18

CrossFit 45 North – CrossFit

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Warm-up

Weightlifting

Tempo Deadlift (3 sets x 5 reps at 60% @3330)

Hold at top of deadlift for 3 seconds and take 3 seconds to lower the bar to the ground

NO MIX GRIP!!!

Deficit Deadlift (3 sets x 5 reps @ 65% linked )

BWB Cardio

50 Right Side Luggage Deadlifts

50 Left side luggage deadlifts

100 lateral jumps over object like bar or parallette

Metcon

Metcon (Time)

5 rounds for time of:

5 deadlifts – 275/185

10 burpees to target (6 inches above reach)

Time Cap: 7 min

RX+

305/205

Body Weight Burn

Metcon (AMRAP – Reps)

7 min Amrap

5 Med Ball Deadlifts

10 burpees to target (6 inches above reach)