Strength/Skill

ON A 15:00 RUNNING CLOCK

Build to a Heavy 2 Rep Deadlift


*Build 15-20% heavier than the weight for the workout.


Workout

10 ROUNDS FOR TIME

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

12/10 Cal Bike

20:00 Cap

Capacity Work 

10 rounds for time

6 burpees  

20yd sled push, heavy  

12/10 Cal Bike

20:00 cap

 

Homework

 CONDITIONING

EMOM x 40 MINUTES

Min 1 - :50 Bike

Min 2 - :50 Double Unders

Min 3 - :50 Row

Min 4 - 200m Run 

Min 5 - :50 GHD


GYMNASTICS (80%)

EMOM x 10 MINUTES

Min 1 - 5 Burpee MU

Min 2 - 50' HSW

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