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05/31/2019

30
May

05/31/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

200m Row

30s High Plank

2 Length Double Front Rack KB Carry

Weightlifting

Bench Press (4×8)

We are performing these as a superset with deadlifts today.

Immediately following your set of 8 bench press, perform 4 deadlifts.

Set up a separate bar on the floor or partner up.

Maintain the same weight across all sets.

Deadlift (4×4)

These are meant to be heavy, and performed immediately after your set of bench press.

Rest 2-2:30 After Each Set.

Metcon

Metcon (Time)

3 RFT:

15 Hang Power Clean 135/95

12 Bar-Facing Burpees

400m Run