CrossFit Potentia – CrossFit

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Warm-up (No Measure)

Lax glute roll @ 45/side

Banded shoulder distraction @ 45/side


Metcon (5 Rounds for time)

E4MOMx5:(20 min)

3 bar muscle ups

6 T2B

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.

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