CrossFit – Sat, Jan 20

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

:20 jumping jacks

10 Kang squats

:20 mountain climbers

10 deadlifts

240120 (Time)

– RX –

4 rounds for time:

21 deadlifts (105/155 lb)

3 rope climbs (15 ft)

– INTERMEDIATE –

4 rounds for time:

21 deadlifts (75/115 lb)

1 rope climb

5 strict pull-ups

– BEGINNER –

4 rounds for time:

15 deadlifts (55/75 lb)

5 pull-to-stands

Skill Work (Weight)

Post-workout

On a 10:00 clock:

Build to a heavy 3-rep deadlift.

Stretching (No Measure)

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

– AT-HOME – (Time)

4 rounds for time:

21 DB deadlifts (35/50 lb lb)

9 DB burpee power cleans

– Use two DBs.