Monday – 9/23/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings

7/7 Alt. Groiners

14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift*

– One set every 3 minutes

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts 185/135

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

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