8/9/18

Weightlifting
Deadlift
15 minutes to build to a heavy set of 10 deadlifts. Athletes can aim to complete 2 warmup sets followed by 2-3 working sets, putting them at a set roughly every 3 minutes.
Metcon
Captain Insano
OPEN & PERFORMANCE
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row/Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row/Bike

FITNESS
(115/80)
(35’s/25’s)

RX+
(245/165)
(65’s/45’s)

Stagger by 1 minute to prevent backup at the machines

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