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)
