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Happy Birthday Chris G!

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

100m Group Run

-Into-

3 QUICK SETS…

10 Glute Bridges

:20 Glute Bridge Hold

10 Empty Barbell RDLs

:20 Plank Shoulder Taps

-Into-

100m Individual Run

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (3131)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

21 Deadlifts (155/105)|(95/65)

400m Run

15 Deadlifts (185/135)|(135/95)

200m Run

9 Deadlifts (225/155)|(155/105)

(Score is Time)