CrossFit Potentia – CrossFit
Warm-up (No Measure)
Lax glute roll @ 45/side
Banded shoulder distraction @ 45/side
Metcon (5 Rounds for time)
3 bar muscle ups
9 deadlifts @ 225/155
15/12 cal bike
Goal: unbroken reps
Deadlift (7×1 tempo deadlift @ 7 sec)
-7 sec up, 7 sec down. Focus on controlling the tempo.
-Keep weight between 40-60% of 1RM clean.
Metcon (AMRAP – Rounds)
3x100m overhead KB carry + KB farmers carry
50m with one arm overhead + one arm farmers carry, them alternate for 50m. List weight used in comments.