Perform the following couplet 3 times, 21-15-9 rep rounds, for time:
- Deadlift Hi-Pulls (Bodyweight)
- Push Press (2/3rds Bodyweight)
Scale if needed, but try to keep it as heavy as possible.
Please feel free to post load and time to comments.
CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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