01/11/2021

3 ROUNDS FOR TIME

6 Deadlifts RX (315/225) CFC1 (225/155) CFC2 (185/135), M (135/95)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders

ADJUSTING

*Reps, Loading, Volume*…

Deadlift -- Load should allow for reps to be completed in 1-2 Sets

Renegade Row -- Load should allow for reps to be completed in 1-2 Sets

Double Unders -- Athletes should not spend more than :90 on the Jump Rope whether they sub for Single Unders or

practicing Double Unders

*Movement Adjustments*...

Deadlift -- Athletes can sub for Back Squats or Hip Thrusts.

Renegade Row -- Athletes can perform a DB Bent Over Row or Banded Horizontal Row.

Double Unders -- Sub for 72 Plate Hops, 144 Singles or 20 Cal Bike.

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