Crossfit 213 Downtown Los Angeles WOD 3/22/17

 

Wednesday:

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

Strength/Skill:

Work up to 87.5% of 1RM Deadlift

Then: 2 (sets) x 2 (reps) @ 87.5% of 1RM DL

Then: 3 x 1 @ 95% of 1RM DL

Metcon:

18 Minute EMOM:

Minute 1: 6 Sumo Deadlift High-Pull into Rep Max Burpees (RX:115/75) (INT:95/65)

Minute 2: 12 Toes-to-Bar (INT:Knees-to-Chest)

Minute 3: Rest

*Score = Total # of Burpees