* CrossFit Games “Week” Schedule HERE

WOD:

1) 10 Deadlifts + 10 Box Jumps: Every 3:00 for 7 sets

Warm-up as needed. Start around 50% of your 1RM Deadlift. Build as heavy as deemed fit. Box Jumps the focus should be on aggressive explosion, not speed, step down each rep.

2) 12 minute AMRAP:

200m Run

10 Knees-up

10 Kettlebell High-pulls 35/26

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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