@Crossfit
Warmup:
- 400m run
- 2 x 5 of about a dozen squat / deadlift / clean / press up variants
Then:
Work to a x3 max Front Squat:
- 15kg, 30kg, 40kg, 45kg, 50kg (=PB), 52.5kg (F3)
Then:
3 Rounds for time…
- 12, 9, 6 Deadlift (40Kg)
- 12, 9, 6 Burpees
- 400m, 200m, 120m run
Time: 8:05
Early Eve @ Home
5 x 5 Weighted Pullups (3+ minute – long rests):
- 2 x warmup set, then: 12kg, 12kg, 13kg, 14kg, 15kg
5 x 5 Weighted Ring Dips (3+ minute – long rests):
- 1 x warmup set, then: 5kg, 6kg, 7kg, 8kg, 9kg
