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Dead sexy

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CrossFit Algiers, WBBC NOLA – CrossFit

Warm-up

Name game –

Push – dips x 10

Press – db/bb/pvc shoulder press x 10

Pull – MU/pull up or ring row or progression x 10

Squat – air squat x 10

Flex/extend – situp x 10

Joint rotations x 1

HMD x 1 x 2

Review deadlift.

Metcon

Metcon (Time)

RX – 12-9-6 reps for time of:

Deadlift at 80-85%

Bar muscle ups

New athletes:

12-9-6 of

Moderate deadlift with barbell or kettlebell

Ring row or pullup

Dips