Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

250m/200m Row

10 Wall Ball Deadlifts

10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls

Strength

Deadlift (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlifts (225/155)

25 Wall Balls

500m Row

-14:00 Cap-