Warm up
2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges
Deadlift
8x2 at 80% across
Conditioning
Every 2 min for 5 rounds:
18/15 cal row
Max hang power cleans in the remaining time 115/80 lbs
-- rest 1 min between rounds
Note: courtesy of Crossfit.com Oct. 19th workout
EVF360
Part A
20 min alternating EMOM:
20 plate Russian twists
Row for max calories
10 DB renegade rows 50/35 lbs
Row at a recovery pace
Part B
Every 2 min for 5 rounds:
18/15 cal row
Max double DB hang power cleans in the remaining time 40/25 lbs
-- rest 1 min between rounds
Note: courtesy of Crossfit.com Oct. 19th workout