Warm up
A. 4 rounds not for time
10 Good Mornings
10 GHD Sit-ups
10 PVC Shrugs
Strength
B. Deficit Deadlift
3 Sets of 5
Form over weight
Metcon
C. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift
Front Squat
Should to Overhead
Rx = 155/115
Warm up
A. 4 rounds not for time
10 Good Mornings
10 GHD Sit-ups
10 PVC Shrugs
Strength
B. Deficit Deadlift
3 Sets of 5
Form over weight
Metcon
C. 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 