Friday 12.29.17 CrossFit


Sumo Deadlift, 2″ blocks (1×1 EMOM 90s 3,3,2,1,1,1…)
pull from 2″ blocks

– Beginner: 5 x 5 with a medium weight.
Intent: Technique work on Sumo Deadlift today. We are going to see this next month done for speed work off the floor so today will be a good indicator of where you’re at.


“Double Jump”
5 Rounds
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)

Intent:  Benchmark workout that will challenge your lungs and mental capacity. Don’t overpace and try to push outside of your comfort zone today.

$ Out

5min AMRAP
Glute March
Stir the Pot
**Accumulate reps however you see fit