CF091616

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Sumo Deadlifts

10 Goblet Squats

10 Sit-ups

Weightlifting

Sumo Deadlift (3@70%, 3@80%, 3+@90%)

Percentages should be based on 90% of 1RM. Take about 2 minutes rest between sets. Score is number of reps at 90%. 10 rep cap for max set.

Sumo Deadlift (2 Reps Every 60 Seconds For 5 Rounds)

Weight @ 70%. Slow and controlled down, fast and explosive up. Reset on each rep, no touch and go.

Metcon

Metcon (Time)

21-15-9

Back Squats (135, 95)

Toes-2-Bar
From ground. Scale weight and movements as needed. Pick weight that you can go unbroken on back squat. This is a sprint, keep intensity.

Categories: wod

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