05/17/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

*After warm-up have everyone grab a barbell for the deadlift review

Weightlifting

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

Metcon

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

Categories: WOD

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