Every 2:00 for 20:00 (10 rounds)
Deadlift, 10 repetitions (135lb. / 95lb.)
Hand Release Push-up, 10 repetitions
Note: This is the “extended version” a similar workout in which these same movements and repetitions are completed “for time.” Today’s methodology is to encourage more attention to detail in the technique and required range of motion of each skill. A great goal is to finish each round (a round consisting of 10 Deadlifts and 10 HRPU) in 1:00 or less, thus creating a 1/1 work to rest ration for 20:00.
- CrossFit at 6AM, 8AM, 10:30AM and 4PM
- Teenager Class at 3PM
- Bag Class at 5:15PM