CrossFit WOD, January 3, 2020

010320

Strength session
Deadlift (Weight)
A) Strength session:
Deadlift
Every 90 sec for 6 min (4 sets)
Set 1: 8 Reps @ 50%
Set 2: 6 Reps @ 60%
Set 3: 4 Reps @ 70%
Set 4: 2 Reps @ 80%
Immediately followed by…
5 min EMOM
5 Burpees over Bar + 3 Deadlift @ 70%

Conditioning
Metcon (5 Rounds for reps)
Every 3 min x 15 min (5 sets)
20 Wall Balls
14 Alt. Dumbbell Squat Snatch # 50/35
6 MU . …………………………………🚨🚨SCALING IS NOT A CRIME (by CrossFit)
🤜🏼✨🤛🏾

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