CrossFit

Warm-up
Coaches Pick warm up
Coaches Pick Warm up

Metcon
Metcon
15-12-9
Deadlift
30-24-12
HSPU

Target Time:
8:00
Time Cap:
13:00
Competitors:
315/215
RX’d:
255/180
Int:
185/130

Note: DO NOT use over 80% of 1 rm

Extra Credit
Metcon
4 rounds
10 single arm bent over row R/L
20 Banded scap squeeze
25 Glute Bridge
50FT waiter Carry R/L