A. Warm Up
Run 3 Laps
Line Drills ~5-7 Minutes (Emphasis on posterior chain)
Begin Warming up deadlift.
B. Deadlift (3x8, every 3 minutes for 9)
Go as heavy as form allows.
Beginners WILL go 4x10 at a lighter weight (Starting a new set every 2 minutes)
C. MetCon (3 Rounds For Time)
10 Power Snatches
12 Burpees Over Bar
Run 800m Loop
Rest 3-5 minutes between each effort.
Scale run and weight first, then reps. Power snatches should be light and fast (Touch and go if possible) Post weight used to notes.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)