Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run Then 3 sets of 5 with an empty bar:

straight leg deadlifts,

bent over row,

muscle cleans,

push press

Push Press (5×3 (find 3rm) superset w/ single leg DB deadflit)

Single leg (2 DBs) deadlift (5×5 (same weight across))

single leg but this should be NORMAL deadlift, not done in RDL style. 1 DB on each hand

Metcon (Calories)

7 minutes (for Max calories)

5 Rope climb

15 power snatch (135/85)

Assault bike (amrap with remaining time)

Metcon (No Measure)

Cash out: 3 sets of

6 anchored leg raises

12 narrow grip chin ups

15 banded good mornings