Last Day of March

CrossFit Fireground – Open Gym

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Weightlifting

Romanian Deadlifts (5-5-5-5-5)

Building to a Heavy Set of 5
Stimulus

*Building to a heavy set of 5, resting 2:00 min between sets.

*Start in the range of 35-40% of 1RM Deadlift

*STARTS at the top (Deadlift the bar to extension)

*Maintain a slight bend in the knees and slowly send the hips as far back as you can without sacrificing back position.

*Lower the bar towards the floor with two standards

-go only as low as our positioning allows (if back rounds, we’ve gone too far)

-Bar does NOT touch the ground.

Go Fish (Time)

For time

1000m Row

Directly into

3 Rounds

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95

Extra Work

Metcon (No Measure)

Gymnastics Practice

10:00 of Handstand Walk Practice

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