MFT #1694 – CrossFit Bensalem
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MFT #1694

17
Apr

MFT #1694

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

5 mins

Double Under Work

Deadlift

Zero Bounce Deadlift

4×4 @72.5-82.5% of 1RM
You should get a solid dose of Deadlifting without feeling wrecked. Focus on perfect reps and you will get stronger.

Metcon (Time)

For Time

3 Rounds

500m Row or Bike

21 Overhead Squats 95/65lbs

21 Bar Facing Burpees
The second and third Ski pace should be based on how you feel coming off the Burpees each round. If you’re dying, you’ll need to back it down to get the OHS done in one set before starting your Burpees again.

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