CFG - Lacey
1130 - 4 of us
Warm Up
1 min row
then 2 rounds of
10 lunge twist
20 toy soldier
10 banded good morning
10 dead bug
10 bird dog
Weightlifting
In 10 minutes, build to:
Deadlift (3 reps @ 75% of 1RM )
Immediately followed by…
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift (3 reps @ 65% of 1RM )
I built up to 225# deadlifts over 10 minutes and then was able to hold good speed at 195# for the (5) sets of speed deadlifts.
Metcon
Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
I scaled to 600 meter row, 8 chin over bar pull-ups (started strict, but became kiping), and 8 kg kettlebells for the walking lunges.
Round 1 - 6:30
Rest - 6:30 (13:00)
Round 2 - 6:25 (19:25)
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