WOD

23rd November 2014

Main – CrossFit

SKILL

Spend 10 minute improving technique in the toes to bar using the following progressions:

Swing

Knees up

Knees to Elbows

Flick the feet

– Spend 15 minutes improving Deadlift technique and warming up to the weight in the workout.

WOD

Estimate 15-20 minutes for the WOD

In a team of 2 complete the following for time:

5 Rounds, (10 Rounds total)

-15 Deadlift (75kg/ 110kg)

-15 Toes to bar

SCALING

Reduce weight

Toes to pole

Metcon (Time)