07/15/2022

Deadlift (1 Rep Max)
Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 5×5 @ 80% of 1RM
Opt. 3 Accessory Work

Sub Deadlift for Sumo-Deadlift

Metcon (Time)
Chipper!
For Time:
50 Calorie Row
40 KTC/TTB’s
30 Weighted lunges
20 Pullups
10 Box-over Burpees

Rx 75/55
Rx+115/75

For large classes we will be sharing equipment and splitting the class in two groups. 1 group will start at the top of the workout and work there way down. The other will start at the bottom and work there way up.
Metcon (Weight)
4 Rounds:
50 ft. Death march

Use light weight. Enter heaviest set. Rest as needed