070316 – CrossFit

Warm-up
General Warm-up
Posterior Chain Mobility
Deadlift Prep

Strength
Deadlift
5 Reps @60%
5 Reps @70%
5+ Reps @80%)
Last set is as many reps as possible with good form

Conditioning
4 Rounds for Time:
6 KB Racked Lunges per Leg (53/35)
12 Box Jumps (24/20)
6 Strict Pull-ups
12 Calorie Row

Rx+: 70/53 and 30″/24″