CrossFit
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×2@85%
1×1@85-90%
Reps are touch and go.
After each set of deadlifts, perform 3
seated box jumps for maximum
explosiveness.
Rest 3-4 minutes after the box jumps.

METCON
AMRAP 10 Minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace

BOOTCAMP
18 Min AMRAP
12 Cal Row
12 RKBS
12 Single Leg Dead Lifts (total)
12 V up

BARBELL
Front Squat
6×3 @ 85%