06/13/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

Then: 3x

10 Good mornings

10 Squats

10 Single leg DL

10 OHS

Then:

Hip opener

Shoulder work

Skill

Handstand Hold (1)

For max time.

Metcon

Metcon (Time)

21-15-9 reps for time of:

225-lb./155-lb.* deadlifts

135-lb./95-lb.* overhead squats

Scale 1:

21-15-9 reps for time of:

135-lb./95-lb.* deadlifts

65-lb./45-lb.* overhead squats

Scale 2:

21-15-9 reps for time of:

205-lb./145-lb.* deadlifts

115-lb./75-lb.* overhead squats
If you can complete 21 overhead squats in two sets or less at the prescribed load they can attempt this workout as written.