CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

WARM UP (3:00 – 15:00)

2 Rounds of:

10 Cook Squats w. OH Reach

10 Reverse Lunges (each)


Grab Barbells and complete a complex of:

2 Rounds of:

8 Bent-over rows

8 RDLs

8 Front Squats

8 Back Squats

8 Goodmornings

Rest 60-90s + add light weight.

Back Squat

(15:00 – 40:00)

1) Back Squat: 5RM. Rest 2:00

Beginner: Moderate set of 5 with perfect technique.

When done with backsquat

2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.

Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.

Metcon (AMRAP – Rounds)

(40:00 – 50:00)

EMOM 10:

ODD Minutes: 10 Deadlifts (225, 155)

EVEN Minutes: 10 Bar Facing Burpees

Rx+:(12 Reps of each Movement/Same loading)

Scale options:

Reduce weight

Do regular burpees
Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

Score complete rounds.

Metcon (No Measure)

100 Glute Bridges