PRIMUS Fitness

Friday, 11-13-2020

Weightlifting:
Week 3 Deadlift (90%)

Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+@ 95%

Metcon:
Equipment needed: Rowers for entire Class, Sled set up at Primus Wall with 3/2 plates, Sandbag ball set up to left of sled, sandbag with two 45# plates set at ‘X’ marked on ground to brace against, 4 strongman farmers carry bars set up (2 with 2×25#, 2 with 2 x 15#)

3 Rounds

1st Athlete starts by Sled Pull

All others start by Rowers

1st Athlete completes circuit while others row. At the beginning of each circuit the entire class completes 5 burpees.

Circuit – 1. Sled Pull – seated arm over arm.
2. Sled Push back to start
3. 5 x Sandbag shoulder toss over
4. 50m Farmers Carry with strong man bars

After 1st Athlete finishes, 5 burpees from all then rotate to next athlete.

Score is your Row kCal or Distance

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.