Orange Dawn

CrossFit Hard Boiled – CrossFit

Warm-up

3 Rounds

30s Dead Bug

10 Bird Dog

10 Glute Ham Bridge

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Strength

Deficit Deadlift (2,2,2,2,2)

Work up to a heavy 2 rep. Ideally should be heavier than your last week 3 rep.

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Metcon

Metcon (Time)

30 wall ball

21 deadlift

20 wall ball

15 deadlift

30 wall ball

9 deadlift
deadlift @ 50% of your 1RM

wall ball 20/12 (men/women)

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