Warmup:

3 Sets:

:30 Ski Erg

10 Iron Cross

10 Kneeling Lat Stretch

1 Rope Walk

5 Toe2Rope – See video below, courtesy of CrossFit Invictus

5 Empty Bar Good mornings

5 Empty Bar RDLs

WOD:

Every 5 Min for 30 Min:

2 Rope Climbs or 10 Strict Pull Ups

10/8 Cals Ski Erg

20 Deadlifts (185/130)

Score each round separately

Video courtesy of CrossFit HQ.

Don’t try to sprint through the start of this round in hopes of extra rest at the end of each round.  Rather, move with a purpose but never get to the point where you stop moving during a set.

Scaling Options:

Rope climbs -> 2X Rope Walks

Bar weight -> 165/115 -> as needed (ELITE: 225/160)

Cool Down:

Cross body Lat Stretch on rig – 1 Min per side

Barbell Forearm Smash – 1 Min per side

Videos courtesy of Ben Graham Fitness Solutions and K Squared Fitness, respectively.