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Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 45 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011, Rest 45 seconds

B. For time: (20min time cap)
3 Thrusters (95/65)
3 Cal Row
6 Thrusters
6 Cal Row
9 Thrusters
9 Cal Row
12 Thrusters
12 Cal Row
15 Thrusters
15 Cal Row
18 Thrusters
18 Cal Row

Classic:
A. Four sets of:
A1. Deadlift x x1 suggested loading – 75%, 80%, 85%, 90%, (build to a heavy single today, Rest 45 seconds
A2. L seated Dumbbell Shoulder Press x 8-10 reps @ 2011, Rest 45 seconds

B. For time (20min time cap)
3 Thrusters (95/65)
3 Cal Row
6 Thrusters
6 Cal Row
9 Thrusters
9 Cal Row
12 Thrusters
12 Cal Row
15 Thrusters
15 Cal Row
18 Thrusters
18 Cal Row

D. Mobility of choice