WOD

Dead by Cindy

Escapist CrossFit – CrossFit


Weightlifting

Warm-up


8 min EMOM
1 min jump rope
1 min row
1 min deadlifts
1 min good mornings

Snatch Grip Deadlift (5-4-3-2-1)


Rest 2 min
then for max reps of 50% of 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)


Amrap 16 min

1 Round of Cindy
10 KB-Swings
2 round of Cindy
20 KB-Swings
3 round of Cindy
30 KB-Swings
etc…