12/29/17

Laveen CrossFit – CrossFit

– Strength: Technique work on Sumo Deadlift today, building to a challenging set. We are going to see this next month
done for speed work off the floor so today will be a good indicator of where you’re at. Reset on each set and really work on
refining technique, fast hips.
– Metcon: Benchmark workout that will challenge your lungs and mental capacity. Don’t overpace and try to push outside of
your comfort zone today.

Weightlifting

Sumo Deadlift (2″ mats or plates: Build to a heavy single)

Metcon

Double Jump (Time)

5 RFT

50 Dubz

20 KBs 53/35#

10 Burpee Box jumps 24/20#

*18:00 Min Time Cap

#laveenstrong

Warm-up (No Measure)

AMRAP 5:

Glute March

Stir the Pot

*Accumulate volume however you see fit.