CrossFit – Mon, Apr 10

Warm-up
Deadlift Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Strength
Deadlift (5×10 + 5 sit to Jump Tall Box Jump)

10 Deadlifts @ 6/10 RPE + 5 Sit to Jump Tall Box Jumps
-Rest as needed-
10 Deadlifts @ 6/10 RPE + 5 Sit to Jump Tall Box Jumps
-Rest as needed-
10 Deadlifts @ 7/10 RPE + 5 Sit to Jump Tall Box Jumps
-Rest as needed-
10 Deadlifts @ 7/10 RPE + 5 Sit to Jump Tall Box Jumps
-Rest as needed-
10 Deadlifts @ 7/10 RPE + 5 Sit to Jump Tall Box Jumps

*Sit to Jump Tall Box Jump: Sit in a chair and then explode up onto box.

Pre-MetCon Warm-up

2 Sets
1:00 Cardio (moderate) (your choice)
5 Box Get Over (40in)
10 Hanging Scap Retraction
5 Body (or Ring) Rows

1 set (at workout pace):
2 Burpee Box Get Overs (at workout height)
2 Strict Pull Ups

Metcon
Up and Over (Time)

3 rounds
12 Burpee Box Get Overs (48) OR 18 Burpee Box Jump Over (24in/20in)
24 Strict Pull Ups

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