Deficit Deadlift (3")
6 sets of 2 reps, as heavy as possible with good form
*NOTE: if you are still working on the mobility/stability to do a deadlift from the floor with a neutral spine, you will be working from the floor today
Conditioning
Three Rounds for Time:
500m Row or 400m Run
12x Burpees
21x Box Jumps @24/20"
Accessory
Three Rounds for Quality:
100m Farmer's Carry (turn right out of the CrossFit door and walk to the second pillar = 50m)
Accumulate 60 sec Hollow Hold or appropriate scale
2:00 rest between rounds
Acceptable Subs for Hollow Hold:
Knees Bent Hollow Hold
Plank
Sled Drag
Tire Flips
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