CrossFit Workout 9/14/18 Friday

Warmup
10:00 of:
10 banded good mornings
10 handstand shoulder taps/arm
:20 air squat hold

Workout Warmup
5 rounds of:
The pullup warmup
3 Deadlifts building above wow
1 slow leopard crawl

CrossFit Workout
10 min amrap
20 cal row
10 pullups
20 burpees over bar
10 deadlifts 225/155

Coach’s Note
This workout is about pushing the row and getting through the burpees smoothly. Pick a weight on the deadlifts that’s manageable.

Lift
Find a 3RM Close grip bench press

Skills
no skills

Conditioning
:30 on :30 off on the bike for 10:00
score is LOWEST number of calories