05 Nov CrossFit – Sat, Nov 5

CrossFit Metric – CrossFit

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Warm-up

A. General

EMOM x 9

1. 100m Run

2. 30sec Banded good mornings

3. 30sec low box jumps

C. Ramp up

Build up the deadlift to 3 reps @ slightly heavier than working weight

Metcon

A: Metcon (Time)

With a partner

AMRAP 20

6 Deadlift 275/185lbs

10 HSPU

12 Syncro Burpees Over The Bar*

*https://youtu.be/sMVHStnk-Cw
Scaling options

Intermediate

6 Deadlift @225/155

10 Piked HSPU

12 S.B.O.T.B