* Olympic Lifting class will be cancelled until after the CrossFit Games.

WOD:

1) 1 Deadlift + 1-5 Ring Rows: EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Even though you’re doing singles only work within your abilities to put the bar back down in a smooth and controlled manner. Pick a rep count for Ring Rows that you can maintain for all 20 sets.

2) 10 minute AMRAP:

15 Wall Balls 14/8

12 Kettlebell Swings 35/26

9 V-Ups

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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

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