Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
15 air squats
10 Deadlifts w/barbell
15 front leg swings (each leg)
10 Deadlifts w/light weight
10 leg cross overs and 10 scorpions cross overs.
10 Dead lifts w/more weight
04 pigeon stretch
1: Deadlift (4×3)
10 mins to finish building up to 87% of 1RM, all in 3s.
4 x 3 @ 87%
2: Metcon (3 Rounds for reps)
3 full rounds.
2 mins of work, 1 min rest/transition
Partner A rows, Partner B bikes
Partner B rows, Partner A bikes
Partner A & B do synchronized burpees.
*Add up your calories and burpees together in every round, write them down.
Extra: Diane (Time)
Deadlifts, 225# / 155#
Scaled: 155/105, push ups