CrossFit

SKILL WORK

Deadlift
3×10

Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP

Stimulus: Heavy
Rest: 2-4 Minutes

ACCESSORY WORK
3-5 Sets for Quality

– 10-20 Ring Rows for speed/pump
– 10-20 Alternating Leg V-Ups
– :30 Copenhagen Hold per leg

Feel: Accessory
Pacing: Forever

Barbell

Squat Snatch
2 x % Work