CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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August 5, 2016

4/8/2016

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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)

3 Sets: 
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. 

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