CrossFit Wynwood – CrossFit

View Public Whiteboard

Sumo Deadlift (3×3 @80-85%)

– 8:00 Mins to warm up to 80%

– Perform 3 reps at 80-85% of 1 Rep Max Sumo/Conventional Deadlift every 1:30 for 3 Sets (4:30)

– If you do not have an 80%, do 3 sets of 3 at the same moderate weight.

Metcon (Time)

For Time:

3 Rounds

21 – 15 – 9

Deadlifts (245/165)

800m Run
– 20:00 Min Cap

– DL should be around estimated 60-65%

if modifying prescribed weight

Accessory

DB Glute Bridges: 3×12

3 Sets

Straight Leg Sit Ups x15

V Ups x5