Strength – Deadlift (1×1)
Deadlifts:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout – CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
TARGET SCORE
Target number of Reps each set:
Minimum number of reps before scaling:
SCALED OPTION
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups
Cooldown – Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits
