http://southhallcrossfit.com/wod/repeat-2/

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets

150m Row

15 Banded Goodmornings

10 Single Leg KB RDL

Weightlifting

Deadlift (4×1 @ 90%)

Deadlift

Every 2:30, for 8 sets:

Set 1 – 5 reps @ 70%

Set 2 – 5 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 rep @ 85%

Sets 5-8 – 1 rep @ 90%

Metcon

Metcon (3 Rounds for time)

Teams of 3, alternating full rounds

3 Sets EACH

500m Row

WP Facebook Auto Publish Powered By : XYZScripts.com