PRIMUS CrossFit Orlando

Friday, 01-25-2019

Strength: Deadlifts

Warm-up: 3 rounds of the following for quality
5 dead hang pullups
5 dips
5 light KB swings
30 seconds of rowing

Conditioning: 9’ (3 x 3’) Inside of a 3 minute interval, do the following:
2 Deadlifts @ 80-85%
5 Muscle-ups
13 Kettlebell swings (72/53)
100m row
Use remainder of time to rest.

Note: These are short interval sprints with plenty of time for recovery. You should be able to go all out on all three of these and really flex your skillz. Note your fastest time of the 3 sets. That’s your score for the leaderboard. Substitute jumping bar MU or 2 pull-ups + 2 dips for 1 MU.

Cash out: 400m group walk

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