Crossfit 213 Downtown Los Angeles WOD 3/8/17

Wednesday:

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

Strength/Skill:

    Work up to 80% of 1RM Deadlift

    Then: 2(sets) x3 (reps) @ 80% of 1RM DL

    Then: 2x3 @85% of 1RM DL

Metcon:

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

    15 Calorie Row

    10 Hang Squat Clean Thrusters (RX:75/55) (INT:65/45)

    15 Push-ups

* Partner 1 Completes 1 Round while other partner is in PUSH-UP PLANK POSITION. Switch, repeat until 18 minutes are up.