CrossFit Workout 10/8/19 Tuesday

Warmup
10:00 of
5 deadlifts up to strength workout weight
:20 headstand, freestanding if you can
partner assisted hs walking

Lift
5×5 Deadlifts, all at around 70-80%
After each round:
1 max set of HSPU, strict if you can
8 GHD side bends/side

CrossFit Workout
For time with a 5:00 cap.
21 Deadlifts 225/155
15 Bar facing burpees
90′ hs walk

no rx+, just go fast

Coach’s Note
Sprint! This one should be FAST. If you can’t do the deadlifts unbroken (hard effort, but unbroken) drop the weight. If you can’t handstand walk, pick a number of wall walks that is at the edge of your comfort zone. Someone will go sub 2:00 in this one.

Conditioning
4 rounds
Bike 5:45 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 5:45

After your last round, do another 5:45 but don’t sprint at the end.