Main – CrossFit

Weightlifting

Deadlift (60%x3, 75%x5,85%x3, 95%xMR)

Work off of your 90% max and on the last set get as many as possible.

Metcon

WOD (AMRAP – Reps)

Run 800m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 400m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 200
1 Minute Ring Dips
1 Minute KBS 32/24kg