Workout 9.30.14

Nickname: Dawn of the Deadlift

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Strength

Deadlift

10 @ 50% 6RM

6 @ 75% 6RM

Reps to Fail @ 6RM

ADJ Reps to Fail @ 6RM

Note – Your 6RM is approximately 85% or your 1RM

WOD

Metcon (Time)

4 Rounds for Time:

15 Jumping Squats
10 Strict Pull-ups
30 Sit-ups

Cashout

400m Run (Time)

Max Effort 400m Run

Feature Video

Cloud 9 Teen Camp