WOD

CrossFit

Strength:

Every 2min for 12min
Squat Clean
5-5-3-3-2-2
Start at 75% and increase by feel

Followed By:

4min AMRAP
30 Double Unders
3 Deadlifts 315/205
9 Burpees
Rest 4:00

4min AMRAP
30 Double Unders
6 Deadlifts 275/185
9 Burpees
Rest 4:00

4min AMRAP
30 Double Unders
9 Deadlifts 225/155
9 Burpees

Phoenix Fit

Skill:

AMRAP 8
50′ Bear Crawl
50′ Farmers carry

Strength:
5-4-3-2-1
DB Bench Press (tempo 21×1)
*8 DB Renegade rows after each set
Rest 2:00

Followed By:

21 Deadlifts (moderate weight)
42 Calorie Bike
84 Single Unders
15 Deadlifts
30 Calorie Bike
60 Single Unders
9 Deadlifts
18 Calorie Bike
36 Single Unders