Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Min cardio

Then the metcon

Deadlift Build up sets

10 reps at 55% of 1RM

8 reps at 60%

6 reps at 65%

4 reps at 70%

Metcon

Metcon (Time)

1 Round

25 Russian KB swings 53/35#

20 Goblet reverse lunges

15 Goblet squats

10/ side KB single leg RDLs

Weightlifting

Deadlift (3 – 3 – 3 – 3 – 3)

Starting your first working set around 75% of your 1 RM build to a heavy set of 3 deadlifts.

Perform 5 high box jumps after each set.