Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

250 meter row

8/8 Single leg RDLs – Light DB

8/8 Single leg floor bridge

Metcon

Metcon (Time)

For time:

50 Deadlifts 115/75#

15-ft. rope climb, 5 ascents

40 Deadlifts 115/75#

15-ft. rope climb, 4 ascents

30 Deadlifts 115/75#

15-ft. rope climb, 3 ascents

20 Deadlifts 115/75#

15-ft. rope climb, 2 ascents

10 Deadlifts 115/75#

15-ft. rope climb, 1 ascent

Can substitute DLs for hip extensions on GHD

Cool Down

2 Sets

30 Band pull aparts

30 banded tricep extensions