CrossFit Empire South – CrossFit
Weightlifting
Deadlift (3 Rep Max)
Build to heavy 3-rep deadlift
Metcon
Metcon (10 Rounds for reps)
RX
10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.
INTERMEDIATE
10 x 1:00 rounds for reps:
3 deadlifts (155/225 lb)
Max double-unders
– Rest 2:00 between rounds.
BEGINNER
10 x 1:00 rounds for reps:
3 deadlifts (65/95 lb)
Max single-unders
– Rest 2:00 between rounds.
Cool Down
Metcon (No Measure)
Accumulate:
1:00 lacrosse ball foot roll/foot
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