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Friday, October 16, 2015

By October 15, 2015No Comments

CrossFit Lynchburg – CrossFit

Banded Deadlift (12 Min EMOM)

Banded Deadlift x 1 rep @ 50% of 4RM Deadlift

Then

Every 3 minutes, for 9 minutes (3 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 6 reps @ 65%

*Set 3 – 6 reps @ 70%

Metcon (AMRAP – Rounds and Reps)

Death by Wall Balls 20/14

(Do in sets of 2)

2 WB on 1st min

4 WB on 2nd min

6 WB on 3rd min

8 WB on 4th min

Etc

Etc

Jerrod Ruhl

Author Jerrod Ruhl

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