Crossfit Charlottesville – CrossFit
Not For Time
10 Romanian Deadlift @3010
5 Strict Chin-ups @2011
Build to a tough 10-rep set on the RDL, maintaining a neutral spine and keeping the tempo.
Add weight as necessary to perform a tough 5-rep set of Chin-ups. If you are using a band, use the thinnest band possible to get through a set of 5 reps.
Metcon (4 Rounds for time)
Every 3 minutes:
12 alternating DB Power Snatch, 50/35lbs
10 DB Box Step-ups, 24/20″, 50/35lbs (single DB)