Saturday

CrossFit Roadhouse – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (7:00 CAP)

5 Sumo Stance Good Mornings

1:00 Bike (increase pace over the 3 rounds)

5 Sumo Stance Air Squats

200m Jog

Strength

Sumo Deadlift (6-6-6-6)

6-6-6-6*

Sumo Deadlift

*Build to a Heavy Weight.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

20/15 Cal Bike

12 Sumo Deadlift (225/155)|(155/105)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (100/70)|(70/55)

Optional Finisher

10 am start

5k with Grace (Time)

3 rft

1 mile run

10 clean and jerk

135/95

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