Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: :45 Bike (@ increasing pace)

Minute 2: 4 Straight-Leg Barbell DL + 5 Straight Leg Sit-Ups

Weightlifting

Deadlift

for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps.

Metcon

Deadlift Echo Interval (Time)

35–21-14

Deadlift (185/135lbs)

Calorie Bike (30-18-11 Females)

Rx+ (225/155lbs)
Scale to land near 13min (this means 11-15min is good). Target weight is 50% of your DL 1RM

Deadlift Echo Interval Scaled (Time)

21-15-9
Deadlift (115/80lbs)
Calorie Bike (15-9-6 Females)

Scale to land near 13min (this means 11-15min is good)

Cool Down

1:00/Side Knees to Side Stretch