BayWay CrossFit – CrossFit
Weightlifting
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Metcon
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-