Friday - CrossFit



Coach's Warm Up/Mobility

Deadlift (5-5-5-5-5 @ 80%)

Reset at the bottom of every rep.
Increase speed once you get passed the knee.
Aggressive butt squeeze at the top.
May only drop last rep

Metcon (Time)

Partner Chipper:

100 Box Jumps
10 Rope Climbs
800m Run
10 Rope Climbs
100 Box Jumps

For Time

Split up the work evening.
Must run together.

Dan Shrum