Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Tabata Holds)
1st Round of Tabata @ 60%
2nd Round of Tabata @ 65%
3rd Round of Tabata @ 70%
4th Round of Tabata @ 75%
*8 Rounds of 20 Second Holds at Each Weight.
*1 Minute between Rounds to Change Weight
*19 Total Minutes
*Score is heaviest bar used to complete a round
WOD: 12 Minute AMRAP
10 Pull UPs
10 Box Jumps (24/20)
10 Deadlifts (225/155)
Teen/Master’s RX: 155/105
Stimulus/Focus: This WOD is a great CrossFit test of fitness. It has bodyweight, cardio, and weightlifting movements. The rep scheme is low, so you can keep moving at a good pace. Aim for at least 6 rounds.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups