CrossFit – Wed, Jul 10

HV Tribe CrossFit – CrossFit

Deadlift (Week 4 of 4 Recovery )

Every 4min. x 4 Rounds:

22/15 Cal Assault Bike

5 Deadlifts at % of 1RM

Round 1: 40%

Round 2: 50%

Round 3: 50%

Round 4: 60%

PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.

Metcon (Time)

For Time:

100 Front Rack Lunges 95/65

* 3 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)

I know you want to go fast , but please don’t hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps