June 28, 2019

CROSSFIT
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
1 Round of DT
2 Rounds of Cindy

DT:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
155/105

Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
One round of DT and 2 rounds of Cindy. 87 reps is one round.

SWEAT
Strength
Deadlift (5-5-3-3-1-1-1)
Sets of five and three should be touch and go working on keeping the knees back and the weight in your heals. Building up in weight across all sets.
Metcon
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes