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9/6/2019

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CrossFit Huntingdon Valley – CrossFit

Dead & Company (Time)

For Time (35 minute cap):

Buy-In: 1 Mile Run

21-15-9:

Deadlifts

Box Jump Overs (24/20)

Toes to Bar

Cash-Out: 1 Mile Run

L3:

Deadlifts (225/155)

L2:

¾ Mile Run

Deadlifts (225/155)

Box Step Overs

Hanging Knee Raises

L1:

½ Mile Run

Deadlifts (Medium)

Box Step Overs

Toes to Kettlebell
Buy-in run, then the 21/15/9, followed by final run.

If not running today choose: 2000/1600 Meter Row or 115/80 Calorie Bike

Choose a deadlift weight that you could do 21+ reps unbroken, when fresh.

Choose a TTB variation that you could do the 21 in 2-3 quick sets during the workout. Adjusting the rep count is another option.