Warm up
3 Rounds
10 Squats
15 Band Good Mornings
1o Spider Lunges
5 Squat to Bootstrappers
Strength
Deadlift (25 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 3-3-2-2 -2 working up
Partner Met Con*
21-15-9 reps of
Deadlift (M:225/185/135, W:153/123/93)
Box Jumps
V-Ups
*Partners Alternate movements: A does 21 DL/ B does 21 DL, A does 21 BJ, etc.
Upcoming Events:
– CrossFit DC Nutrition Seminar, 12/2, 4PM to 5:30PM @ H Street Location and
12/3, 4PM to 5:3oPM @ U Street Location
– CrossFit DC Ugly Sweater Holiday Party, 12/16, 6PM to 10PM @ H Street Location
