22.01.04

4
Jan

22.01.04

IRIDIUM CrossFit – CrossFit

Complete the workout between 7:00-12:00.
Perform each set of wall-ball shots unbroken.
Perform each set of deadlifts in no more than 2 sets.

Warm-up

10 sets

5 burpees over partner

1 set

10 deadlifts

10 medicine-ball front squats

1 set

10 deadlifts

10 medicine-ball push presses to target

1 set

10 deadlifts

10 wall-ball shots

On a 5:00 clock:

Build up to deadlift workout weight

Metcon (Time)

5 rounds of:

20 wall-ball shots 20/14

10 deadlifts
Rx+ 225/155

Rx 155/105

Mod 10/6 & 95/65

Deadlift (2)

On a 10:00 clock

Build up to a heavy 2-rep double-overhand deadlift

Cool Down

3 sets:

:30 foam roll hamstrings / side

:30 foam roll quads / side