Romanian Deadlift, Split Squat, Russian Swing, Hollow Rock

Seaward CrossFit – CrossFit

Alternate sets of Romanian deadlift and split squat and keep rest to 1:00 between movements.

ALL: Romanian Deadlift (5×2 @ 2222 @ +80% of clean 1RM)

ALL: KB/DB Rear Leg Elevated Split Squat (5×4/4 @20X1)

Record weight of both KB/DB together. Start sets on non-dominate side.

ALL: Metcon (AMRAP – Reps)

8:00 AMRAP

20 Russian swing (2/1.5)

20 hollow rocks

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