190212

Carlisle CrossFit – CrossFit

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Weightlifting

DL/SCL/S2OH Complex (1-1-1-1-1-1)

9 Deadlifts

6 Squat Cleans

3 S2OH
E2MOM 12 Min

Start at 40% of split jerk max, add weight

Metcon

Metcon (Time)

LVL 3(RX)

3 RFT

40 Wall Balls (20/14)

30 Deadlifts (50% of 1RM)

20 Bar Over Burpees

10 C2B Pull Ups

LVL 2

3 RFT

40 Wall Balls (14/10)

30 Deadlifts (40% of 1RM)

20 Bar Over Burpees

10 Chin Over Bar Pull ups

LVL 1

2 RFT

40 Wall Balls (10/8)

30 Deadlifts (30% of 1RM)

20 Bar Over Burpees (Stepped)

10 Lat Pull Downs
30 min cap

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