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3/12/19

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 RNFT:

10 Thoracic Spine Rotations

8 Barbell Jefferson Curls

8 Good Mornings

8/8 Alt. Back Rack Reverse Lunges

Weightlifting

Deadlift (5,5,3,2,2,2)

Build to a heavy 2 rep DL.

This should be 15-20% heavier than the workout weight.

Metcon

Metcon (Time)

10 ROUNDS FOR TIME:

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

15/12 Cal Row
20:00 Cap