097-19

North Jax CrossFit – CrossFit

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Deadlift (On the 2:00 x 6 Sets: )

Set #1 – 3 Deadlifts @ 70%

Set #2 – 1 Deadlift @ 77%

Set #3 – 3 Deadlifts @ 70%

Set #4 – 1 Deadlift @ 82%

Set #5 – 3 Deadlifts @ 70%

Set #6 – 1 Deadlift @ 87%

Rest 4 minutes then:

Set #7 – 10 Reps @ 65%

Metcon (3 Rounds for reps)

AMRAP 3 x 3

20/15 Cal Row

20/15 Cal Assault Bike

20 10M shuttle Sprint

rest 3 minutes between AMRAPS