Pre Boat Pump

CrossFit Love – CrossFit

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Deadlift Primer 3 (No Measure)

BND Walk Forward

10 Squats w Band

BND Walk Backwards

10 Squats w Band

BND Walk Lateral – R Leg Leads

10 Air Squats

BND Walk Lateral – L Leg Leads

10 Air Squats

15 Empty Barbell RDLs with Band Around Knees

10 Empty Barbell Thrusters with Band Around Knees

Segmented Clean DL (5,4,3,3,3)

2sec pause 1″ off ground

2sec pause BTK

2sec pause mid thigh

2sec pause top

3sec Eccentric

https://www.youtube.com/watch?v=tbomCutKVzM
Increase Weight Across Sets

Metcon (AMRAP – Reps)

4 min AMRAP

Deadlift @155/105

Single Arm DB Hang C&J @40/25

(ascending reps each round: 2,4,6,8,10 etc)

—REST 2—

For Time:

Work back down the ladder from where you finished

(5 min cap)
Split reps each round on DB SA H.C&J

Ex. On round of 6, complete 3 right arm then 3 left arm