PRIMUS CrossFit Orlando

Friday, 08-09-2019

Deadlift Warm Up
Elevated KB Deadlift, Bent over row 3×5

Strength: Deadlift (+5-10 lbs)
5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85%

Warm-up: Strict pull-ups, barbell thrusters, light KB swings

Conditioning Intervals: 4 x 3’ work time / 3’ rest

#1 – 2 rounds:
5 pullups
5 thrusters (95/65)
10 ball slams (20/15)

#2 – 2 rounds:
5 pullups
5 thrusters
10 ball slams
5 KB swings (53/35)

#3 – 2 rounds:
5 pullups
5 thrusters
10 ball slams
10 KB swings

#4 – 2 rounds:
5 pullups
5 thrusters
10 ball slams
10 KB swings
Then finish with 10 burpee over bar

RX+: Sub muscle-ups (2 reps per round) for pullups, thrusters (115/85, KB swings (72/53), ball slams (25/20)

Cool down: 400m group walk

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