WOD

CrossFit XLT – CrossFit

STRENGTH

Deadlift

2-3-5-10-5-3-2

Build up to a heavy 10 rep then deload weight as reps go back down

*double overhand grip

**try to hit 75% of 1rm for 10 rep

Metcon (AMRAP – Rounds and Reps)

METCON

CINDYISH

20 min AMRAP

5 Pull ups

10 pushups

15 air squats

*Start with a 200m run every 4 rounds run 200m

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