Wed Nov. 27 "Christine"

Move

2) AMRAP 15

200m Row
6 Deadlifts
12 Box Step Ups

Train

1) Deadlifts: 3 x 2 @ 86%

2) Christine

3 Rounds For Time (18 Min. Time Cap)
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

Stimulus

1) These deadlifts will be performed at the same weight across all sets. This is a heavy percentage so stop if form starts to crumble. Focus on shifting the weight to the heels.

2) This is a classic Crossfit style workout. Three rounds of 3 movements should move through at a steady pace. The row is the same distance for the guys and girls, done at a pace that allows you to jump straight into the deadlifts. Deadlift weight is completed at bodyweight, but choose slightly lower if needed to allow for quick cycling sets. Box jumps should be slow but consistent. Each rep should be step down at the bottom.

Extra Credit

400m Double Dumbbell Kettlebell Front Rack Carry (53/35)