Warmup
4 rounds
5 deadlifts up to your workout weight
:10 v up hold
100m run
Skill–Strict Toe to barish
5 sets, 1:00 rest in between
No pullup bar–AMRAP-2 (so a little bit less than a max effort set) Laying toes to bar
Pullup bar–AMRAP-2 strict toes to bar or strict leg raises
CrossFit Workout
8:00 AMRAP
Deadlifts
15 vups–may sub 15 hanging knee raises or 8 toes to bar
200m run
rest 5:00
For time: your score in the first round
No equipment: 20 Box hamstring curls
kb/db–15 RDLs
barbell–10 deadlifts
rx on the barbell would’ve been 205/135, rx+ would’ve been 275/185
So–you do your 8:00 AMRAP.
Your score is 3 rounds+12 vups. At the 13:00 mark, you do 3 rounds+12 vups for time.
Extra Work–endurance bias
50:00 at an easy pace
200m unbroken farmer’s carry
400m jog
200m unbroken front rack carry
