Main – CrossFit

Weightlifting

Deadlift (5×5 @ 70-80%)

Concentrate on eccentric and concentric movement…aka don’t drop the bar until the 5th rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

10 Pistols right leg

10 single arm KB Swing Right

10 pistols left leg

10 single arm KB swings Left

53/35# KB, Russian Swings