BayWay CrossFit – CrossFit

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Metcon (AMRAP – Reps)

E4:00 Complete 3 rounds of “DT”

12 Deadlifts

9 Hang Powe Clean

6 S2OH

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time
*you do not have to weight until 4:00 hits to start the next weight. As soon as you finish 3 rounds at the given weight you can start the next weight

**everyone will workout for 12 minutes no matter where you are at in the workout or what weights you decide to go with.

***to get the RX button you have to complete the first two weights in under 8 minutes.

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