01/18/2019
Deadlift (3-3-3-1-1)
65% x 3; 70% x 3; 75% x 3; 80% x 1; 80% x 1
Metcon (Time)
27-21-15-9 (Time cap: 15 minutes)
Dead Lift – See weights below
Box Jumps, 20, 24, 30, 36″
Dead Lift – See weights below
Box Jumps, 20, 24, 30, 36″
27 reps – 135/95#
21 reps – 185/135#
15 reps – 225/185#
9 reps – 275/225#
After you finish the workout, and if there’s time left, row for calories. Deduct one second for every calorie rowed.Record time to complete minus calories.
Masters:
75/55, 95/65, 115/75, 135/95
20″ Step ups
Scales:
Lower deadlift weight – make sure you start with a weight you can build on for all 4 rounds
Scale box height if needed