CROSSFIT 190517

1. Warm Up + Mobility

<25:00 total>

On the 2:00 x 12:00 (2 Rounds):

  • 30/24 Calorie Row

  • 40 DUs + 15 WBs + 5 Strict Pull-Ups

  • 18 Sit-Ups + 18 Good Mornings

Then 5-4-3-2-1:

  • Walkouts

  • Spiderman + Reach (each side)

  • Barbell Good Morning

2. Skill

<10:00 total>

Deadlift

In 10:00 or less:

  • Build to a Heavy Set of 8 Deadlifts

3. WOD

<25:00 total>

“Smooth Criminal”

AMRAP 15:

  • 60 DUs/90 SUs

  • 30 WB shots (9/6)

  • 15 Deadlifts (84/61)