Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Single unders

then:

EMOM 6

15 Plate ground to overhead

10 Curtsy lunges

then:

5 segmented deadlifts (empty bar), 2 sec pause each position

Shin

Just above the knee

Hips to the bar

then:

5 deadlifts no pausing

Then build up to WOD weight for the deadlift

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

Deadlifts 185/125#

30 Double unders after each set

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1 min samson stretch

1 min lizard stretch

1 min pigeon stretch

repeat on other side

(No Measure)