GROUP PREP
Rowling w/ a partner to 1000m (500 each) w/ burpee penalty
1 min jump rope
10 Air Squats
Barbell Warmup
STRENGTH
EMOM x 5
30 sec Double Unders + 3 Deadlift
*Use a moderate to light weight, NOT heavy. Using this EMOM to increase capacity & endurance and warm up for the heavy DL in the WOD.
WOD
AMRAP 13:
600m/500m Row
9 Deadlifts (Rx+ 275/185) (Rx 225/155) (Fit 155/105)
12 Box Jumps
NOT OPTIONAL POST WOD
50 Burpees for time, keeping efficiency in mind!
*Challenge- try to complete the burpees with as little mouth breathing as possible. Trying to breathe through your nose and control your breath. Why? :
CrossFit Reserve 