WARMUP
10 min AMRAP
1 min cardio
5 KB Deadlift
5 KB Swings
3 Scap + 3 Kip Swings + 3 Pull-ups
Then..
–2min Forward Fold
–1min per side Pigeon Stretch
Then…
BB Warmup + Power Clean + Push Jerk
STRENGTH
Weightlifting:
Touch and Go Power Clean and Jerk
5-5-5
-Rest 4 min between sets, adjust weight as needed on each set.
WOD
For Time:
12 Deadlift (Rx+ 315/225) (Rx 225/155) (Fit 155/105)
9/6 Bar Muscle Up
9 Deadlift
6/3 Muscle Up
6 Deadlift
3/1 Muscle Up
Goal- Sub 8 minutes
STIMULUS:
Duration: Short
Weight: Heavy
Skill: High
Volume: Low
OPTIONAL POST WOD
Ladder Work:
Rope Climb or Sled Drag
6-5-4-3-2-1
-Rest 1-2min between sets
CrossFit Reserve 