Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift and Front Squat
Take 20 min to build up to a single rep at 80% of your estimated 1RM of both deadlift and front squat.
This is not a max!
1RM of deadlift will be tested on Thursday during the annual Crossfit Total
Conditioning
20 min alternating EMOM:
12/9 cal row
15 wall balls 20/14 lbs
12/9 cal ski
15 thrusters 65/45 lbs
Rest
EVF360
Part A
20 min alternating EMOM (4 rounds):
10 alternating single DB box step ups
12/10 cal row
45 sec plank hold
10 double DB front squats
Max distance double KB front rack carry
Part B
20 min alternating EMOM:
12/9 cal row
15 wall balls 20/14 lbs
12/9 cal ski
15 double DB thrusters 35/20 lbs
Rest