A. Warmup
400m run
Perfect stretch
10 Inch worm
10 Hip bridges
10 Bird dogs
10 Banded good mornings
10 Banded curls
Wrist openers
B. Strength
Supersets of:
2 x 10 Deadlift
AHAP without breaking set.
2 x 1:00 Hang
Accumulate 1 unbroken minute.
Reward: Athletes breaking during the deads or during the hang earn 10 burpees per break to be performed at the end of the supersets.
C. Metcon
CrossFit Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box jumps (24/20)
Score total reps.
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Jason Archer
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