WARMUP
10 min AMRAP
1 min cardio
3 wide leg inchworms
3 push-up to down dog
5 Plate Thrusters
5 KB Deadlift
5 Ring Row
5 Kip Swings
3 Pull-ups
Then…
BB Warmup + Thruster
STRENGTH
Sumo Deadlift
3-3-3-3-3
Goal is to find challenging work sets with no failed reps. Pull each rep from a dead stop to get the most out of the lift.
WOD
20 min AMRAP
200m Run
10 C2B Pull-ups
10 Thrusters 95/65 (Fit 65/45)
10 Bar Facing Burpees
*Scale to a 500m bike or 250m Row/Ski
OPTIONAL POST WOD
Accumulate:
400m Farmers Carry
CrossFit Reserve 