Class: Tuesday 30th October 2018

CrossFit Uncut – CrossFit

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Deadlift (5-3-2-2-2-2-2)

1×5@50%, 1×3@65%, 1×2@75%, 1×2@80%, 3×2 @85-95% of your 1RM

*Please work out weights before starting class

1. Divide your 1RM by 10

2. Times that number by the percentage you want to find out.

(Example: 230kg’s / 10 = 23kg. 23 x 5 (50%) = 115kg is my 50% weight for first set)

Hells – Bells (Time)

For Time:

500m Run

50 x DB Cleans @ 10/15kg

50 x DB Squats @ 10/15kg

50 x DB S2OH @ 10/15kg

500m Run

*Everytime you have to put the DB’s down – 15 x Double unders

(Comp Level @ 15/22.5kg + 30 x DU penalty)

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