05/10/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

EMOM 9 (3 Rounds)

Min 1: Double-under Skill

Min 2: Kipping Pull-up Skill

Min 3: 12/10 Cal Row

Weightlifting

Deadlift (3RM)

In a 15 minute window, establish a 3RM Deadlift. Begin around 50% of your 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Double-unders

20 Wall Balls 20lb/14lb

5 Deadlifts 120kg/80kg

Accessory Work

Lat Strength (6 Rounds for reps)

Every 3 minutes, for 9 minutes (3 sets)

Min 1: Max strict pull-ups (No band)

Min 2: Max strict pull-ups (Use light band)

Min 3: Rest