26.2 CrossFit – CrossFit
Warm-up (No Measure)
400 m run
3 sets empty bar: 5 back squats + 5 Good mornings
Back Squat (1 x 6 @82.5%- 85%)
then drop weight by 20% after the set of 6 and perform AMRAP
Deadlift (1 x 6 @ 80% of TM)
80% off training max (90% of 1RM)
Metcon (AMRAP – Reps)
EMOM X 10
3 burpees
6 push-ups
9 Air squats
Scaled rep scheme = 1 , 3 , 6 reps
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