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Main - CrossFit View Public Whiteboard: bit.ly/1wZ0ich Warm-up Deadlift Warm-Up (No Measure) Row 250 m 15 Air Squats 15 Deadlift w/ PVC pipe 15 Jump Shrugs w/ PVC pipe 15 Alt Lunges 15 KB Swings Row 250 m Metcon Metcon (3 Rounds for reps) Three sets of: Deadlift x 8 reps (225/155) Rest 60 seconds Wall Climbs x 4 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Score total reps for each set. Metcon (AMRAP - Reps) Every minute, on the minute, for 14 minutes: Even minutes – 7 Bumper plate Ground to Overhead (45/25) Odd minutes – 30 Mountain Climbers Buy-Out 5- 10 Minutes Squat Hold (No Measure)

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