Warm Up
Row or Bike 2 minutes
Then 2 Rounds of:
- Scap Push Up x 8
- Prisoner Good Morning x 8
- T Push Up x 8
Workout of the Day
Performance
A. 4 Sets – Deadlift
- Set 1 – 50% x 8 reps
- Set 2 – 60% x 6 reps
- Set 3 – 70% x 4 reps
- Set 4 – 80% x 2 reps
Rest 2 minutes between sets.
B.
Complete rounds of 21, 15 and 9 reps for time of:
- Deadlift (55-65% of 1RM or the load used for Set 2 in “A”
- Bar Facing Burpee
C. Accumulate 2 minutes of Wall Supported Handstand Hold – Use the CrossFit Open Standard and keep heels above the measured line.
GPP
A. 4 Sets
- Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
- 100-Foot Suitcase Carry (Left)
Rest 60 seconds
- Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
- 100-Foot Suitcase Carry (Right)
Rest 60 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
- Russian KBS (Heavy)
- Burpee w/ 2 Hand Touch to 6″ Target
C. Accumulate 2 minutes FLR on Floor
