Crossfit 213 Downtown Los Angeles WOD 3/1/16

Wednesday:

Warm-up: Posterior Chain Activation + Thoracic Mobility & Glute Activation

Strength/Skill:

    Work up to 80% of 1RM Deadlift

    Then: 4x4 @ 80% of 1RM DL

Metcon:

    In Teams of Two: Alternate full rounds to complete as many rounds as possible in 18 Minutes.

    30 Double-unders

    10 Front Squats (RX:135/85) (INT:115/75)

    10 Pull-ups

    * Partner 1 Completes 1 Round while other partner rests. Switch, repeat until 18 minutes are up.