Friday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

100m Run

10 Good Mornings

10 Reverse Lunges

10 Slam Balls

10 Groiners

Strength

Deadlift (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

30 Slam Balls (20/10)

21 Deadlifts (135/95)|(95/65)

400m Run

20 Slam Balls

15 Deadlifts

200m Run

10 Slam Balls

9 Deadlifts

(Score is Time)