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June 11, 2019 | No Comments

Crossfit 23 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Row, 20 Banded Good Mornings – Video

:30s Bike, 16 Suitcase Deadlifts (8/side) – Video

200m Row, 12 Barbell Rollouts – Video

:30s Bike, 8 Barbell Stiff-Legged Deadlifts

12 Superman Rocks – Video

3 Walkouts – Video

12 Hollow Rocks – Video

3 Walkouts – Video

Weightlifting

Deficit Deadlifts

6 Sets of 2

Use a 45 and a hard 10 for your platform

We are looking to start in the 50-55% range, and finish in the area of 65-70%.

WOD

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Odd Object Condition

3 Rounds, Not for Time:

100m Farmers Carry

200m Sled Drag





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