CrossFit VLT, CrossFit VLT Airport West – CrossFit
Strength
3 Strict Press + 3 Sumo Deadlift High Pull
*Build to a Light to Moderate weight.
On an 8min running clock build to a light-moderate weight.
Workout
1: Metcon (Time)
2 ROUNDS FOR TIME*
1000/800m Row
Into…
21-15-9
Shoulder to Overhead (42.5/30)|(30/20)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work
(Score is Time)
BB: RX+ (42.5/30)|RX(30/20)
2: Metcon (Time)
2 ROUNDS FOR TIME*
800m Run
Into…
21-15-9
Shoulder to Overhead (42.5/30)|(30/20)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work
(Score is Time)
BB: RX+ (42.5/30)|RX(30/20)
3: Metcon (Time)
2 ROUNDS FOR TIME*
800m Run/Row
Into…
21-15-9
Shoulder to Overhead (25/20)|(20/15)
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work
(Score is Time)
BB: RX+ (25/20)|RX(20/15)
Optional Finisher
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 Seated DB Arnold Press
MIN 2 – 10 Seated DB Hammer Curls
(Score is Weight)