THU JULY 18, 2019 - CROSSFIT

"Dread it. Run from it. Destiny arrives all the same. And now, it's here. Or should I say, I am" -Thanos

Warm-up

3 Rounds
200 Meter Run
10 Russian KB Swings
10 (total) Single Leg KB Romanian Deadlifts
10 KB Deadlifts

Strength

Deadlift (Heavy 5)

12:00 to Establish a 5 Rep Max

Suggested warm-up: 2 to 5 Reps at 30-40-50%, 2 Reps at 60, 65, 70, and 75%. Feel out increases with 1 or 2 reps. Rest at least 1 minute before hitting your 5 rep.

Metcon

Metcon (Time)

"Frankenberry"
Every 3:00 x 5 Rounds
10 Deadlifts (185/125)
10 Box Jump Overs (24"/20")

Score is your slowest round

 

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