CrossFit – Wed, Jun 5

Warm up – Wednesday (AMRAP – Reps)

Hip Halo
-into-
3 sets:
5 Deadlifts (empty bar)
5 Tempo Front Squats (empty bar)
3x50ft Shuttle Run
5 Inch Worms

Front Squat (Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles))
Metcon – Wednesday (AMRAP – Reps)

15-10-5
Deadlift (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
Shuttle Run (50ft)
(KG conv: 102/70 DL, 15m Shuttle Runs)

Time Cap: 16mins

RX+

15-10-5
Deadlift (255/175)
Shuttle Run (50ft)
-into-
20 Wall Walks
-into-
5-10-15
Deadlift (255/175)
Shuttle Run (50ft)
(KG conv: 115/80 DL, 15m Shuttle Runs)

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