1/20/17

Warm-up

3 rounds
8 wall balls
8 wall ball deadlifts
8 calories rower

Deadlift (5x3 @ 55% @ 3030 tempo ; 2 min rest )

that's 3 second up 3 second down tempo

Metcon (AMRAP - Rounds and Reps)

12 mn amrap
3 wall ball
3 deadlift 155/105
adding 3 reps every set so 3-6-9-12 ect ....

Published on by crossfit reflexion.