Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

4:00 Run/Row/Bike

First 2:00 easy pace, increase effort 3&4

2 ROUNDS

8 Barbell Good Mornings → 10 Below the Knee Deadlifts

8 Scap Pull-ups → 10 Kip Swings

8 Above the Knee Deadlift → 8 Full Deadlifts

8 Tuck-ups → 8 Knees to Chest or Knees to Something

Strength

Deadlift (3RM)

EVERY 1:15 x 7 SETS*

3 Deadlifts

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (3 Rounds for reps)

AMRAPX4

15 *Deadlifts

15 Toes 2 Bar

30 II Unders

Rest 2:00

AMRAPX3

12 Deadlifts

12 TTB

24 II Unders

Rest 1:00

AMRAPx3

9 Deadlifts

9 TTB

II Unders

*A.155/105

*B 135/95

*C 115/85

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