Crossfit Garage – CrossFit

Warm-up (No Measure)

EMOM X 6

Minute 1: 3 Plank Walkouts + Down Dog Stretch

Minute 2: 8 Banded Good Mornings

Minute 3: :40 Bike or Row

Specific:

Tempo Deadlift (3131)

2×5 (Building in weight)

Weightlifting

Deadlift (3×3 @ 65, 75, 85% of 1RM )

Metcon

DL Echo Bike Interval (Time)

21-15-9

Deadlift (225/155)

Cal Bike

-Rest 2 minutes-

15-12-9

Deadlift (275/185)

Cal Bike

18 MIN CAP
Score: total time including rest period

* if not enough bikes, athletes may row for Rx (specify in notes section)

Cool Down

1:00 Banded Hamstring Stretch