CrossFit Brunswick – CrossFit

Warm-up

200m jog

3 sets w/empty barbell:

8 good mornings

5 straight leg DL

6 alt front rack lunges

4 shoulder press

warm up to 60% of DL

Strength

Deadlift (8X4)

4 deadlifts every 2min for 16min. Start at 60% of your 1RM and build to a heavy set of 4. Complete 6 DB lunges after each set.

Metcon

Metcon (Time)

4 rounds 18min cap:

400m row

6 DL

5 Hang power cleans

4 Alt front rack lunges

2 S2OH

115/85 (RX+ 155/105)

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