CrossFit Workout 2/8/19 Friday

Warmup
SFM, then 2 rounds of:
:30 banded front rack stretch
10 banded good mornings
Rowing sprint start+15 cal row

Then, do the barbell warmup

Workout Warmup
E2Mx6 Rounds
3 TAG Power cleans, building to something really heavy for you

Then
:30 of rowing, 1:00 of rest walking x 4, building in intensity

CrossFit Workout
Every 6:00 for 3 Rounds
150/120m row
10 Power cleans 95/65 Rx+ 135/95
150/120m row

Coach’s Note
This workout should be all out each round–you’ll get 4-5 minutes of rest. No pacing! You should get slower every round. Aim to try and hit numbers on the second row that you never ever see. If you don’t remember how to do a rowing sprint start, make sure that you practice it well in the warmup.

Skills
For time: 30 BMU

rest 5:00

For time:
150 feet of accumulated HS walk

Lift
3×5 Sumo deadlift
Add 3% to what you did last time