CROSSFIT

CrossFit
Weightlifting
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

Metcon
Metcon (Time)
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
Extra Credit
Metcon (No Measure)
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

CROSSFIT

CrossFit  October 9, 2018

CrossFit
Weightlifting
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

Metcon
Metcon (Time)
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
Extra Credit
Metcon (No Measure)
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups