CrossFit – Wed, Oct 11

Warm up – Wednesday

2:00 Machine
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Back Squats (empty bar)

Back Squat (- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)
Met con – Wednesday (Time)

AMRAP 15 Minutes
20 Deadlifts (115/80)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/80)
(KG conv: 52/36)

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