Please note that because of the need for fractional plates, we may need to run 3-4 heats per hour.

Warm Up Work

10 Leg Swings R/L
10 Bow and Bends
10 Spiderman Lunges
10 Dog Up/Dog Dog
(repeat as necessary until you feel warm)

2 Minutes Banded Hip Distraction (Hamstring)
2 Minutes Hip Flexor Lacrosse Ball Work

Warm up by hitting 3-5 Touch and go deadlifts at each intended weight for you. If any of the weights are above your 1RM or close to it, warm up to a 80-85% deadlift for a single. In between each set perform 5 box steps.

CrossFit
“14.3″
8 minute AMRAP:
10 Deadlifts, 135 / 95 lb. (61Kg/43Kg)
15 Box jumps, 24 / 20 inch
15 Deadlifts, 185 / 135 lb. (84Kg/61Kg)
15 Box jumps, 24 / 20 inch
20 Deadlifts, 225 / 155 lb. (102Kg/70Kg)
15 Box jumps, 24 / 20 inch
25 Deadlifts, 275 / 185 lb. (125Kg/84Kg)
15 Box jumps, 24 / 20 inch
30 Deadlifts, 315 / 205 lb. (143Kg/93Kg)
15 Box jumps, 24 / 20 inch
35 Deadlifts, 365 / 225 lb. (166Kg/102Kg)
15 Box jumps, 24 / 20 inch


Strength & Conditioning
8 minute AMRAP:
10 Kettlebell Swings 16Kg/12Kg
15 Box steps, 24 / 20 inch
15 Kettlebell Swings 20Kg/16Kg
15 Box steps, 24 / 20 inch
20 Kettlebell Swings 24Kg/20Kg
15 Box steps, 24 / 20 inch
25 Kettlebell Swings 24Kg/20Kg
15 Box steps, 24 / 20 inch
30 Kettlebell Swings 24Kg/20Kg
15 Box steps, 24 / 20 inch
35 Kettlebell Swings 24Kg/20Kg
15 Box steps, 24 / 20 inch