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Deficit

January 11, 2018 | No Comments


586 CrossFit Asylum – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

3 Rounds

5 Good mornings

5 Stiff leg Deadlifts

5 Back Squats

5 Deadlifts w/weight (increase each round)

Skill Work

Deficit Deadlifts

Weightlifting

Deficit Deadlifts (5-5-5-5-5)

Start @ 55% do not go higher than 75%

Each Rep should be done like a single 2 min REST between sets

Cash Out

Metcon (AMRAP – Reps)

2 min

T2B

Rest 1 min

2 min

T2B
Break your reps up to managible sets where you can hop off the bar andback on with a few second rest





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