CrossFit WOD for Saturday 4/8

establish a heavy 3-rep deadlift, then

AMRAP in 7 minutes:
7 deadlifts, 80/55kg
35 double unders

Post max deadlift and score to whiteboard!

Competitive CrossFit

MOVEMENT PREP

5:00 stations:
– yoke anderson squats
– parallel bar walks/swinging dips
– mace swings
– weighted pullup

20 single leg hip extensions
sprint drills

CONDITIONING

EMOM for 20 minutes:
a. 2 sandbag ramp runs (SPRINT)
b: 10 dumbbell hang power cleans, 2×50/35#
c: 10 deficit HSPU
d: goat belly hold

STAMINA

27-21-15-9 reps for time:
kettlebell snatch, 24/16kg
box jump overs, 24/20″

ABS + STRETCH