WOD
Pick it up
Escapist CrossFit – CrossFit
Weightlifting
Deadlifts
5×5 75% (with 3 sec mid chin pause)
Warm-up
6 min EMOM (work 50 sec then switch)
1st row
2nd airsquats
3rd barbell deadlifts
4th presses
5th burpees
6th alternate hollow rock/superman
Weightlifting
Deadlift (5X5@75%)
Metcon
Metcon
Metcon (Time)
20 rounds
1 deadlift
3 handstand push ups
5 wall balls