30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

FRIDAY

August 15, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Deadlift

3 Warm-up sets (40% x5, 50% x5, 60% x3)

Then..

•65% of 90% 1RM x 5 reps

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

**THESE ARE NOT TOUCH & GO REPS. Reset After Each. Be Smart About “Max” Reps On The Final Set

-Or-

Dual DB Deadlifts (5×5 Building Weight)

These Are Single Leg Deadlifts

Class WOD

Metcon (Time)

5 Rounds

15 Box Jump Overs

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*15min Time Cap*

RX: 115/75

RX+: 155/105

-Or-

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Box Jumps/Step Overs

12 DB Deadlifts

9 DB Hang Cleans

6 DB Push Press

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