CrossFit Wynwood – CrossFit

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Deadlift (3RM)

In 12:00, work up to a heavy set of 3 Deadlifts

> May use a mixed grip

> Steady descent, avoid banging the bar

> May touch n’ go or reset between reps.

_ _ _ _

A: Metcon (Time)

“Christine Doubles Up”

Buy In: 50 Double Unders

3 Rounds

500m Row

12 Deadlifts @Bodyweight*

21 Box Jumps 24/20

then immediately into “B”

B: Double-Unders (2 x Max Effort)

With time remaining on clock,

Perform 2 Max Effort Attempts at Unbroken Double Unders

– or –

2 Sets

0:45 Max Effort Dub Attempts

0:15 Rest

> Total: 18:00 for A+B

> BW DL should be considered relatively light and done unbroken

> Score “A”: Time Metcon is completed

> Perform “B” with remaining time on clock

Accessory

3 Sets

Deadbugs x12 Total Reps

Bird Dogs x5 /side (Pause 0:02 @Top)

3 Sets

Kneeling DB Front Raises x10

Kneeling DB Lateral Raises x10

Any Hamstring Stretch x1:30 /leg