Main – CrossFit

Weightlifting

Deadlift (Deadlift 1 RM)

Weightlifting

Deadlift (EMOMx12: 5 reps)

Odd: 5 Dead Lifts – you choose the weight
Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed.

Endurance

Metcon (Time)

For Time:
Row
10x250m, :30 rest

ADVANCED RX WOD

Nasty Girls V2 (Time)

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you are doing Advanced RX WOD you will not do the endurance.