CrossFit – Thu, 23 Jul
Warm up – Thursday (AMRAP – Reps)
2:00 Cardio Choice (Bike or Row Suggested)
Then immediately into…
3 SETS
10 Glute Bridges
10 Dead Bugs
10 PVC or Empty Bar Good Mornings
5 PVC or Empty Bar Deadlifts
4 Lateral Up Downs over PVC or Bar
Deadlift (5×3
Deadstop Deadlift @70-80% or RPE 8)
Deadstop Deadlift @70-80% or RPE 8)
Met Con – Thursday (AMRAP – Reps)
“CFG 8.4 HEAVY”
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
10 Lateral Burpee Over Bar
(Scored by Time)
(KG conv: 142.5/92.5)
time cap: 10mins
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
(Scored by Time)
(KG conv: 125/85)
LIBERTY (Beginner)
5 ROUNDS FOR TIME
8 Deadlifts (Moderate)
8 Up Downs
(Scored by Time)