CrossFit Lockhart – CrossFit

Weightlifting

Back Squat ([email protected], [email protected]%, 3×[email protected]%)

Metcon

Metcon (Time)

Bacon beatdown Hamstrung WOD:

Option A:

4-3-2-1 Rope climbs

7 Deadlifts 275/185

12 HSPU (flat)

Option B:

4-3-2-1 Rope climbs or 8-6-4-2 Rope pulls

7 Deadlifts

12 HSPU
Deadlift weight options:

225/155

185/135

155/115

135/95

HSPU options:

You may use a pad or a pad with a plate for HSPU on the wall, or use a set of dumbbells for strict dumbbell presses.

Time Cap: 9 minutes