http://southhallcrossfit.com/wod/deep-2/
Deep
November 27, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

12 Banded Goodmornings

6 Single Leg KB RDL e/s

Review

Deadlift

Weightlifting

Deadlift

65% x 5

75% x 5

85% x max reps

In between each set complete 3 Strict Chin Ups. Use weight if possible.

Metcon

Metcon (4 Rounds for reps)

2 Rounds

AMRAP 3

6 Cal Assault Bike

6 Front Rack Lunges 95/65

– Rest 1:00 –

AMRAP 3

6 Pull-Ups

6 Front Squats 95/65

– Rest 1:00 –

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