I went on vacation this week so I couldn’t workout on my normal schedule, but that’s no excuse to do nothing. So while Spending some time in Savannah, Georgia; I stopped in at CrossFit Steadfast (website linked)
Outside of the gym itself being a grungy garage lifters paradise, the coach who ran the class, Brian, was a first rate dude and really knowledgeable on lift specific joint openers as well as lift specifics.
The workout was as follows:
Strength:
Every :90 seconds for 9 sets
Deadlift
1×5 @ 50%
1×3 @ 60%
1×3 @ 70%
6×2 @ 80+ %
Metcon:
2 Rounds for time of:
50 Double-unders
40 Wallball Shots
3 Clean & Jerks (225/155)
10 out of 10 would go again, and you should too, should you ever find yourself in Savannah.
BEAST TO GREEN NATION 