Warm up
4 rounds not for time
10 Good Mornings
10 GHD Sit-ups
10 PVC Shrugs
Strength
Deficit Deadlift
3 Sets of 5 @ 75% of 1RM Deadlift
Metcon
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift
Front Squat
Should to Overhead
Rx = 155/115
4 rounds not for time
10 Good Mornings
10 GHD Sit-ups
10 PVC Shrugs
Deficit Deadlift
3 Sets of 5 @ 75% of 1RM Deadlift
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift
Front Squat
Should to Overhead
Rx = 155/115
Shogun CrossFit 