Warm up

6 min AMRAP:

8 alternating bird dogs

8 hollow rocks

8 double DB burpee deadlifts

Deadlift

16 min to perform both A and B:

Part A: work up to a heavy deadlift for the day (~90%) while maintaining form.

Part B:

1 set of 4 deadlifts at 80%

1 set of 3 deadlifts at 85%

1 set of 2 deadlifts at 90%

Note: this is our peak week before a deload and test of the Crossfit total on 1/8. Safety first! If today is not a day where the weight is moving, drop the weight by 5-10% and focus on pulling off the ground as fast as possible.

Conditioning

4 rounds for max reps, 1 min per station, alternating between:

Box jumps 24/20 in

45 sec of max calories ski Erg

American KBS 24/16 kg

Rest

EVF360

Part A

For time:

9-12-15-18-15-12-9 reps of:

Wall balls 20/14 lbs

Burpees

Cal row or assault bike

Part B

4 rounds for max reps, 1 min per station, alternating between:

Box jumps 24/20 in

45 sec of max calories ski Erg

American KBS 24/16 kg

Rest