Gym – CrossFit

Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
-Romans 5:3-4

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

10 Banded fire hydrants ea side

10 Banded glute bridges

10 Banded squats

10 Banded side lateral steps

Deadlift (4x 2+2 w/ tempo @ 75-80% of 1RM)

WIth a 20 minute running clock, warm up to 75-80% of your 1RM deadlift and perform a complex of 2 tempo deadlifts and 2 standard deadlifts.

TEMPO: 3130

Lift the bar with a 3 second controlled concentric, pause at top for a brief second and take another deep breath and brace, then lower the bar under a 3 second controlled eccentric. Once you have performed 2 reps at this tempo, then perform 2 deadlifts at normal speed. All 4 reps need to be unbroken. If you cannot perform the lift unbroken with good form, then go down in weight.

Metcon (Time)

For time: 20 min cap


SDLHP (95/65)


Box Jumps (24/20)

Rx+: (115/75), T2B