9/9/21

CrossFit Loyalty – CrossFit

Pulling

3 Sets for Quality:

7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)

7 Double Dumbbell Hammer Curls

7 Romanian Deadlifts

Deadlift

A) 4×3 Dead Stop Deadlifts

B) 4×3 Touch-and-Go Deadlifts

Metcon (Time)

For Time:

30 Cal Bike

15 Unbroken Clean and Jerks

30 Cal Bike

12 Unbroken Clean and Jerks

30 Cal Bike

9 Unbroken Clean and Jerks

30 Cal Bike

Every Additional Break:

15 Cal Bike Penalty

Barbell 115/85

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