CrossFit Rx – CrossFit
Bench Press (50/60/70% x8+ of 3rm)
*Last set of 8 is AMRAP. If not going off max work @5/6 RPE across (4-6 RIR)
Deadlift (Deficit Deadlift 3×5)
*3in deficit. If mobility doesn’t allow for safe position from deficit pull from floor.
Accessory
3-4 sets:
Tall box jump x3
Legless Rope Climb x2
Heavy Loaded Carry x100ft
Finisher
3 sets:
Rower Ham Curl x12
Tricep Pull down x24