Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
9 DB Deadlift
7 Up-Downs
5 Bootstrap + Inchworm
1 ROUND
9 DB Press
6 DB Sntach
5 Burpees
1 ROUND
7 BB Good Mornings
7 Behind Neck Strict Press
7 Burpee
Workout
Deadlift (3-3-3-3)
FOR LOAD
3-3-3-3
Double-Overhand “Quiet” Deadlift
Finisher
Metcon (Time)
3 ROUNDS FOR TIME
25 Alt DB Sntach 50/35| 35/20
10 Burpees over DB
10 Min Hard Cap
(Score is Time)
Extra Credit
1000m Row (Time)
Max Effort 1000m Row
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