07/14/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Weightlifting

Overhead Squat (5-4-3-2-1)

Metcon

Metcon (Time)

11-9-7 Reps for time:

Deadlift 225/165#

Overhead Squat 135/95#
Scale 1:

11-9-7

Deadlift 135/95#

Overhead Squat 45/35#

Keep a neutral spine scale more if needed for the DL. Active shoulders and keep your weight in the heels for the OHS.

Scale 2:

11-9-7

Deadlift 185/135#

Overhead Squat 95/65#