09/28/2018
Deadlift (2-2-2-2-2)
Take 15-20 minutes to establish heavy load.
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
9 Dead Lift, 155/105#
9 Wall Balls, 20/14#
9 Box Jumps, 24/20″
9 Dead Lift, 155/105#
9 Wall Balls, 20/14#
9 Box Jumps, 24/20″
Record the number of rounds and reps completed.
Competition Standard (Rx+):
Barbell: 225/155#
Masters 55+ (Rx):
Barbell: 135/95#
WB: 14/10#
Box Step Ups
Scales:
Barbell: 135/95#, 115/85#, or lighter
WB: 14/10#
Box: 20/16″ or step ups