CrossFit - 09.03.18

Friday

Strength

Sumo Deadlift 5 x 2 @ 80% — 3 x 1 @ 90%

Metcon

500m row

1 min rest

21-15-9

Pull Ups

Front Squats (60/40)

1 min rest

500m Row

Score is TOTAL TIME taken including rest time.

Spud's Focus Points

Strength

Maintain a really tight body position in the Sumo Deadlift, Keeping your head and chest high. If your body position changes due to the weight being heavy, take some off!

Metcon Stimulus

- Go in HOT on BOTH of the rowing elements. You have 1 minute rest after the 1st one and you have a minutes rest before the last. 

- The front squats will feel heavy for this amount of reps, so try and stay at a deliberate pace throughout.