CrossFit Workout 4/15/19 Monday

Warmup start this at 15:00
3 rounds:
5 kb pendlay rows @3111 up to your opening weight
5 split squats/leg @3111 up to your opening weight
20 plate jumps

Strength start this at 25:00
8 kb pendlay rows @25-30% of your dl max
6 KB Pendlay rows b/t 30-35% of your max DL
3+ KB pendlay rows b/t 35-40% of your DL

After each set (including the last round) 10 Split Squats b/t 30-35% of your back squat

Workout Warmup start this at 40:00
Then: 3 rounds:
5 renegade rows/ bar muscle up warmup
5 burpee box jump overs

CrossFit Workout Start this at 50:00
8:00 AMRAP
8 Renegade rows 35/25 (1 pushup, 2 pull)
8 burpee box jump overs 24/20


Coach’s Note
You should be able to get at least 3 rounds unbroken at the weight/movement that you pick for this workout. It will be extremely challenging to not fall off a bit, but you should be able to keep your rounds within :15 of each other. The goal is 4-6 rounds.

20 cal bike, :1:00 easy spin x 8 rounds. Keep these sustainable.