CrossFit – Wed, Jun 3
Warm Up (Checkmark)
3 Sets
10 Inchworms
10 Cal Row
10 Kettlebell Swings
Deadlift (Weight)
Every 1:15 minutes:
Set 1- 5 reps @ 50%
Set 2- 4 reps @ 55%
Set 3- 2 reps @ 60%
Set 4- 1 reps @ 65%
Set 5- 1 reps @ 75%
Set 6- 1 reps @ 85%
Then…
3 Sets
10 Banded Deadlifts @50%
5 Broad Jumps (2 foot take off)
Rest 1 min between sets
Sc: 30/24 or 24/20 ‘
*Score Banded Deadlift Weight
METCON (Time ↓ Shorter is Better)
For Time:
21-18-15-12-9
Box Jumps- Step Down 24/20 “
Double Kettlebell deadlifts 53/35 lbs
Toes to Ring
Accessory Work (Checkmark)
3 Sets
Max L sit hold
rest between sets