Workout 10.19.14

Nickname: The walking deadlift

Cloud 9 CrossFit – CrossFit

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Warm-up

10 GHD sit ups

10 GHD extensions

Weightlifting

Behind the Neck Snatch Grip Push Press (3-3-3-3-3)

WOD

Metcon (Time)

21-15-9-3

Deadlifts 185/135

Box jumps 30/24

Cool Down/Recovery

1000m row

Damper setting should be under 5

Feature Video

Cloud 9 Teen Camp