CrossFit WOD, March 21, 2022

3.21.2022

Warm-up
3x
8/6 cal AB
8 PVC good mornings
8 mobility burpees
8 shoulder activations
8 kip swings
Deadlift (Weight)
build to heavy set of 5

20 minutes on the clock to build
Metcon (AMRAP – Reps)
5 min AMRAP
9 Deadlifts
then max effort toes to bar for the remainder of the 5 minutes, with EMOM perform 9 Deadlifts

rest 5 minutes

5 min AMRAP
9 Front Squats
then max effort Pull Ups for the remainder of the 5 minutes, with EMOM perform 9 FS

** DL and FS weight should allow for 9 unbroken lifts each time
** score is total reps of Toes to bar + Pull ups