BayWay CrossFit – CrossFit
Sumo Deadlift (3 x 7 – 30X3)
*All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible.
From top down explanation of tempo:
3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X explode up, 3 second pause at the top.
– you will technically start the rep with the explode portion.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
20 Single DB Power Clean
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
(Score is Rounds + Reps)