141022


Main – CrossFit

Metcon

1 Shoulder Press + 2 Push Press + 3 Split Jerks (Build to your heaviest set)

Metcon

Metcon (Time)

5 Round for Time:

5 Deadlifts (275/185lbs)

10 Burpees

This is short. You’re welcome.

Should be nice and intense. Deadlifts must be performed unbroken each round, otherwise it is TOO HEAVY.

Open up your hips on those burpees, no hunchbacks.

Extra

Pendlay Row (5 Sets of 10)

Toes-To-Bar (8 Minutes of 5 UB Toes to Bar)

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