Workout of the Day
Every 3:30 x 5 Rounds
6 Deadlifts 225/155/105#
8 Bar Facing Burpees
10/8/6 Cal Bike
Notes
Intent < 1:40/Round.
Attack each round. Set up well for your deadlift, find your most efficient method for burpees, and transition to the bike as quickly as possible. Scale load, volume, or movement complexity to stay under the timestamp goal, working at a high effort.
DL: Moderate load, unbroken. ~55-65% of a 1 RM.
BFB Scaling:
A. 6 Reps
B. 4-6 Reps, step over the bar
Bike: <45 sec at high effort. Scale calories further as needed.
CASH OUT
3-4 Rounds for Quality
15 Hollow Rocks
10 Slider Hamstring Curls
CrossFit Group Class Programming Template (WK3/8)
Front desker and long time CFSBK TFBA Amy M deadlifting 300lbs at the 2018 Iron Maidens powerlifting meet
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