Workout 5.1.17

Nickname: Rock biter

Cloud 9 CrossFit – CrossFit

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5 min emom

(With a kettlebell)

5 suitcase deadlifts per arm 50/35

5 Romanian deadlifts

10 Russian swings

Strength

***coach spotlight***

Metcon (Weight)

Deadlift for total poundage

5 sets of 5 reps

Use 5 sets of 1-2 reps at most to build up to starting weight then begin the 5×5 moving as much weight as possible each set.
Touch and go or 3 sec pause between reps is permitted. You CANNOT detach from the bar in the middle of a set. Total weight for each rep of the scheme is the score.

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Use a ring or pull up bar as target

Feature Video

CrossFit Class Workout