5.8.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Roll Out T-Spine, Hamstrings/Lower Back

Banded Shoulders Stretches

3-Position Banded Hamstring Stretches


4 Rounds:

10 Empty Bar Good Mornings

200m Row

10 Empty Bar Deadlifts

Deadlift (5×5 @ 75%)

Take 15-20 minutes to warm up deadlift and do 5×5 working sets @ 75% of 1RM.

*Novice: Keep weight moderate focusing on form.*

Metcon (AMRAP – Reps)


20 Single Arm KB/DB Deadlift (10 each) 55/35 | 50/35

15 Pull Ups

20 Mtn Climbers (2 ct)

*For SAKBDL the KB goes in front

of the body between the legs.

not to the side of the body.*
Scale Options:

Ring Rows

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