Dead Broke

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 2

1 Round

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

*Rest 1 Minute *

1 Round

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*

Movement Prep

Box Jumps:

4 Box Jump Overs (Low Box)

4 Box Jump Overs (Workout Height)

Deadlifts:

30 Seconds Slow PVC Hinges

5 Empty Bar Deadlifts

Weightlifting

Deadlift (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

*may add 10# to percentages*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20/15 Calorie Row

12 Deadlifts (135/95)

8 Box Jump Overs (24/20)

Share