*CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) Back Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else.

3) 3 rounds AQAP:

400m Run

35 Air Squats

21 Russian Kettlebell Swings 35/26

Extra Work:

4) Waiters Walk: 400m

Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE