Warm Up
Row 2 minutes (No Straps)
Then, 2 Rounds of:
- Good Morning x 10
- Dislocate x 10
- Burpee Broad Jump x 5
Workout of the Day
A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.
- Set 1 – 8 reps @ 50% of 1RM
- Set 2 – 8 reps @ 55%
- Set 3 – 8 reps @ 60%
- Set 4 – 6 reps @ 65%
- Set 5 – 4 reps @ 70%
Rest 2 minutes between
B. Complete rounds of 15, 12, and 9 reps for time of:
- Deadlift (55-65% of 1RM)
- Bar Facing Burpee
C. Accumulate 2 minutes of Wall Supported Handstand Hold – Use the CrossFit Open Standard and keep heels above the measured line.
