Zagato

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400M Run

5-4-3-2-1:

Spiderman and Reach, each leg (

Inchworms

Barbell Warmup (

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (8×3)

Set #1 – 5 Deadlifts @ 35% of 1RM Deadlift

Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift

Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift

Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift

Sets #5-8 (4 Total), build to a heavy set of three for the day.

Metcon (Time)

21 – 15 – 9:

Deadlifts (135/95) (115,80)

Push Jerks (135/95) (115,80)

Barbell-Facing Burpees