CrossFit Workout 8/8/17 Tuesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 push-ups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 deadlifts, up to 315/215
30 double-unders after each set

Workout (start this at 30 past the hour)

21-15-9 reps for time of:
deadlift, 225 lbs/155 lbs
box jump, 24″ box/20″ box

Lift

Split Jerk
EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up

Skills

5 round for completion of:
500 meter row
2 rope climbs

Endurance

10 rounds of:
2 minute walk
1 minute jog
1 minute hard run