CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2-3 ROUNDS

10 Scap Pull-Ups

5 Empty Barbell Slow Good Mornings

10 Empty Barbell Bent Over Rows

5 Empty Barbell Slow RDL

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

Strict Pull-Ups or Ring Rows

3-6-9-12-15

„Library“ Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

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