Warm-up
Alternating EMOM 10 Minutes:
5 Box Jumps
5 Burpees
Strength
RX/SCALED
Deadlift
1x8 @55%
1x6 @65%
1x4 @75%
1x2 @85%
2x1 @92-98%
LITE
3 Rounds:
8 Left-arm DB Row
30-40sec. Left-leg Lunge Hold
8 Right-arm DB Row
30-40sec. Right-leg Lunge Hold
MetCon
Choose ONE of the following workouts
Option 1
RX
4 Rounds For Time:
400m Run
25 KB Swings, 53/35lbs
15 Toes to Bar
SCALED
4 Rounds For Time:
400m Run
25 KB Swings, 44/26lbs
15 Knees to Elbows
LITE
3 Rounds For Time:
400m Run
30 KB Swings
20/15 Calorie Row
Option 2
"Open Workout 17.3"
For workout description and variations visit games.crossfit.com
Accessory
Every 2 Minutes for 10 Minutes:
10 Barbell Roll-outs