Tsunami Boys

June 20, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo

Deadlift

Deadlift

Every 2 minutes for 12 minutes:

3 deadlifts at 80% +10-15 pounds

If you have not deadlifted before, today will be a day to work on form and technique

Metcon (3 Rounds for reps)

On a 4 minute clock:

Acccumulate as many calories on the rower as possible in 2 minutes

Rest 30 seconds

Accumulate as many box jumps as possible in 1 minute

Rest 30 seconds

Score is total reps across three rounds

Metcon (No Measure)

2 sets:

1 minute assault bike

30 rest

1 minute plank

30 rest

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