072716 – CrossFit

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

Strength
Deadlift
5 Reps @70%
3 Reps @80%
1+ Reps @90%

Go to form failure

Conditioning
For Time:
50 Calorie Row
10 Front Squats (135/95)
40 Calorie Row
8 Front Squats (135/95)
30 Calorie Row
6 Front Squats (135/95)
20 Calorie Row
4 Front Squats (135/95)
10 Calorie Row
2 Front Squats (135/95)

Rx+: 155/115