1/13/17

Warm-up

3 rounds
5 barbell deadlift
7 ab mat situps
50 single unders

Metcon (No Measure)

emom x 10 min

every min on the min 6 touch and go deadlifts @ 60%

Metcon (AMRAP - Reps)

00:00-4:00
20 hspu
50 double unders
15 deadlift @ 155/105
if completed
4:00-8:00
20 hspu
50 double unders
13 deadlifts @ 225/135
if completed
8:00-12:00
20 hspu
50 double unders
11 deadlifts @ 275/185
if completed
12:00-16:00
20 hspu
50 double unders
9 deadlifts @ 315/205
if completed
16:00-20:00
20 hspu
50 double unders
max deadlifts @ 365/245

ITASA

12 x 1 min sprints on the airdyne for calories .

score = max calories

Published on by crossfit reflexion.