WARMUP
10 min AMRAP
1 min cardio
5 KB DL
5 KBS
5 Plate Halos
5 Plate Thrusters
Then…
1 min deep squat hold
1 min banded shoulder distraction per side
STRENGTH
Deadlift
3-3-3+ @ 70-8-90%
WOD
AMRAP 15 min
10 Deadlift 155/105 (Rx+ 225/155) (Fit 115/75)
20 Wallballs 20/14 (Rx+ 30/20) (Fit 14/10)
30 Sit-ups (Rx+ GHD sit-ups)
OPTIONAL POST WOD
Midline:
3x
100’ Farmers Carry
25’ Handstand Walk or 20 plank shoulder taps
CrossFit Reserve 