CrossFit – Sat, Jan 14

January 14, 2023

CrossFit Armed – CrossFit

Strength

SUMO DEADLIFT X UPRIGHT ROW

Sumo Deadlift

12-10-8

Sumo Deadlift*

-Rest as Needed b/t Sets-

*Superset each set with 15-20 Banded Upright Rows. Start Moderate (RPE 7) and Build to a Moderate-Heavy (RPE 8) Weight.

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 10/7 Cal Bike Sprint

MIN 2 – 15 Sumo Deadlift High Pull (95/65)|(65/45)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Lowest Set of Burpees)

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