CrossFit Peachtree – CrossFit

Strength

*5 SUPERSETS*

Back Rack Lunge (20-16-12-8-4)

Romanian Deadlift (16-14-12-10-8)

Starts from the hip

Only a slight bend at the knee

Go as low as possible while maintaining a flat back
*With 2 DB/KB’s

Metcon

Metcon (AMRAP – Reps)

AMRAP 16 Minutes:

1 Power Snatch (135/95)

2 Overhead Squats

3 Muscle Ups (ring or bar)

4 Burpees Over the Bar

400m Run/500m Row

*Reps increase by 1 for each movement each round (Round 1: 1,2,3,4; Round 2:2,3,4,5, etc.) 100m = 1Rep
*RX+ (155/105)

REPS

Round = Run/Row

1 = 14/15

2= 32/34

3= 54/57

4=80/84

5=110/115

Accessory

Metcon (No Measure)

3 Rounds

12 Barbell Good Mornings

12 Single Leg Box Step-ups with controlled negative

WODs