200928

28
Sep

200928

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Deadlift (4×3)

Deadlift: 4×[email protected]%

Perform all 4 sets at the same weight (85% of 1RM from 9 weeks ago)

Week 8/12 of deadlift cycle

Metcon

Metcon (Time)

3 RFT:

15/10 Cal Row

10 Lateral Burpees over erg

[Rest 90s]

Time cap: 10-min
Pace: SPRINT

Goal: stay within +/-5 seconds of your first round; complete the row in 30s or less (decrease cals if needed)