CrossFit – Tue, Dec 16
General Warm-up
For time (Time)
1200/1000m Row or Ski
15 Burpee Box Jump Overs 24/20″
900/800m Row or Ski
15 Burpee Box Jump Overs 24/20″
600/500m Row or Ski
15 Burpee Box Jump Overs 24/20″
300/250m Row or Ski
Feel: Cardio
Pace: Sustain to Reach
Target Score: Sub 20:00
Firebreather: Sub 16:00
Deadlift (“Compare to 7/21/25
Deadlift – Heavy
“Library” Deadlifts
5-4-3-2
Row 500m between sets to flush
Start between 70 and 80% with the goal of increases weight each set.
)
EXTRA CREDIT
Libary deadlifts = lowering the bar to the floor carefully enough not to make a sound. Still touch and go, but complete control of every inch of the lift.
On an 8 Minute Clock Row or Ski
Every 2:00 perform 4 Burpee step overs
*Alternate between Row and Ski