Dead & Company

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 6:

100 Meter Run

15 Second Hollow Hold

10 Reverse Lunges (5 Each Side)

5 Inchworm to Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Movement Prep

8 Box Step-ups

4 Box Jump Overs

10 Scap Pull-ups

1-3 Strict Toes to Bar

5 Kip Swings

5 Knees to Chest

3 Toes to Bar

With Empty Bar:

5 Deadlifts From Above the Knee

5 Deadlifts From the Floor

*Build to Workout Weight*

Metcon

Split run and reps evenly. Each partner will alternate running 400m at a time. Each partner will do 21-15-9.

Metcon (Time)

For Time:

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Cash-Out: 1 Mile Run

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