CrossFit

Warm-Up / Skills

3 min Zone 1
Lunge Complex
Bear Crawl
20 KBS
10 Back Ext
Face Pulls

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Strength

Exercise: Deadlift/lbs
Reps: 3 EMOM @50% of 1RM for 11 min
Comment: Chains Opt

Metcon

400m Buy-in
5 Rnds
5 Deadlift 225/155
5 HSPU
10 Over the Box Burpee 20/24
400m Run Cash-out

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs