WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

500 m row

20 good mornings w/barbell

10 overhead squats w/barbell (3 second hold)

(10 min)

Strength/Skill

Back Squat

Back Squat 5RM for the day

Then, 4 x 5 @ 90% of 5RM

(20 min)

Clean Deadlift

Deadlift with the starting position the same as your clean
Clean Deadlift 4 x 4 @ 80% of clean 1RM

(4 min EMOM)

WOD

Metcon (Time)

10 Rounds (20 min time cap):

6 Knee raises (Toes to Bar)

6 Wall Ball Shots (20/14)(30/20)

6 KB Swings (53/35) (70/53#)