WOD

CrossFit Steed – CrossFit

Warm-up

3 Rounds

Row 1 minute(:50 seconds moderate…sprint last :10 seconds) Rest 1 minute

*If done with a partner..your rest is while your partner rows

Mobility

5 minute Flow…

5 empty bar snatch grip deadlifts(3 second tempo down and up)

10 alternating scorpions(5 each side)

5 Cat/Cow

Deficit Snatch grip Deadlift (555)

3030 from 2″ deficit; 5,5,5

@50% of 1RM Deadlift
Rest :90 seconds between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins – Increase tempo every 3mins

Row 15/12 Cals (damper setting on 10)

30m Front Rack DB/KB Carry (tough load)

7 Strict Toes to bar

Run 200m

DB/KB Reverse Lunges perform 8 alternating reps.
If done with a partner…Partner A starts on Row,Front rack carries and T2B while partner B starts on Run and lunges.

*Scale strict T2B with Strict knees to elbows

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