CrossFit and Personal Training

3 Rounds

• 10m panther walk
• 10m bear crawl back
• 10 lunges
• 10 banded good mornings

• 3 Sets of 8: Romanian Deadlift

We are not looking to move maximal loads here and instead want to build to a moderate set of 8. Think somewhere around 45-50% of your best conventional deadlift.

Then,

• 3 Sets of 8: Conventional Deadlift

Build to a heavy set of eight for the day. We are not looking to set a personal record today.

17 min AMRAP:

Buy in: 27 bar facing burpees

Then amrap of:

• 9 Wall Balls (20/14–>10/9’)
• 15 Deadlifts (205/145)
• 21 UB Double Unders

** if you trip up, restart the DU

• Pigeon pose and couch stretch – 2 mins per side
• Roll calves/achilles