:45Machine – Easy Pace
:15 Machine – Hard Pace
5 Inch Worms
15 empty bar deadlifts
We will give you a few minutes to build up to deadlift starting weight
This is supposed to be heavy. start at 70 percent of 1RM increase weight at 4s and 3s
*Immediately after each set of deadlifts, Sprint 10/7 Calories on a machine. Rest 3 minutes and go into your next set
Misfits “Brave New Whirled”
24 bar facing burpees
18 bar facing burpees
18 Bar facing burpees
24 Bar facing burpees
*saw a few 12:30 minute times on this from regional athletes which would be at the faster end of things
*Each set is supposed to fast, really fast, with crossfit open standard being practiced.
*scaling for new athletes would step overs and to decrease the numbers to 20 and 15.