Workout 3.1.15

Nickname: Walking Deadlift

Cloud 9 CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds of Light “Jackie”:

Row 500m

25 Thrusters

15 Pullups

– 1st round with PVC

– 2nd round with Empty Bar

– Ring Rows if you use bands

Spend 5:00 Foam Rolling the lower body.

Weightlifting

Deadlift

10- 55%

6- 65%

8- 75%

6- 80%

4- 85%

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
If scaling, use 60% of your 1RM and do 15 Ring Dips.

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