Metcon (Weight)
Fitness & Performance
Every 7min. x 5 Rounds:
500m Row
100 Double Unders
5 Deadlifts (climbing)

Wanted to make cardio day a little more weight intensive today since we had "Murph" on Monday.

Start with a deadlift weight of around 50-60% of your 1 Rep Max and then build each round.

Feeling good? Keep going each round until you hit a 5 rep max at the end.

Feeling like just getting a good sweat in!? Then just leave it at 60-70% of your 1RM the whole time and focus on nice and slow, quality reps 🙂

This looks like a boring workout, but it’s actually a great piece that does go by faster than you think!

Hit the row at the fastest pace that you can repeat round after round. Try not deviate more than 5 seconds slower or faster on your 500m tim