A. Deadlift wave ladder (based on tough 5
from last week). :90-2 min rest between
sets (20 min CAP)
Wave 1:
75% x4
75% x6
75% x8

Wave 2:
80% x4
80% x6
80% x8

OR

Free Trial Class (if new to CrossFit):
E2MO2M for 20 min:
0-10: 6 dowel bar hip hinge +
6 banded hip hinge from the post
10-20: 6 KB deadlifts

B. Repeat the following 2x thru:
– Partner A: Max Cal. Row or Bike
(Row – challenge: 1400/1200 cal/hr;
rx: 1200/1000 cal/hr; fx: 900/700 cal/hr
Bike – challenge: 480/359 watts;
rx: 395/288; fx: 317/226)

– Partner B: completes the following
12 burpees
16 KBS (rx: 32/24kg; fx: 20/12kg; )
12 burpees

*Partners switch when partner
B is done completing the work.
**Rest 4:00 after both partners
have completed both sections.
***The goal is to keep up the pace on
bike or rower – this is why there is a
prescribed pace. HOLD
YOURSELF ACCOUNTABLE