Strength
Deadlift
Heavy 8
Workout
For time
100 KB swings – 70/53
400m run
**Giving the shoulders a bit of a break from any pressing work, but you still need them to keep your blades engaged on the deadlifts and swings.
Cardio deadlifts. Anything more than 3 reps is considered cardio. Pick it up and set it down. I’m on the fence about going touch and go with these vs the norm of deadstop, but I’m sticking with the tried and true method. Deadstop it is, so no bouncing. Yeah, this is CrossFit, but I want you to feel your hams and not use the momentum of the bounce to pick up the barbell. You do the work.
And there’s a little work to do with a few swings and running. Game it and go Russian height; be a bad ass American and swing the KB a little higher. Which side are you on??