BayWay CrossFit – CrossFit

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Weightlifting

Split Jerk (4 x 3 – building)

Metcon

Metcon (Time)

30-20-10

Deadlift

Cal Row

*10 min cap

RX+: 315/205

RX: 225/145

FT: 185/105
*weight on deadlift should be no more than 110% of heaviest 3rep split jerk