Workout of the Day
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
270m Run
Notes
There is a 25 minute cap on this workout. This workout is essentially “DT” with Front Squats instead of push jerks and some additional running. It’s not going to feel good, but you will be a little harder to kill afterwards.
While you might consider standard “DT” competition weights (155/105), note that for many the Front Squats will make the barbell complex considerably harder. You should be able to perform each movement segment in the complex unbroken. (11 DLs > 1DL+8HPC > 1 HPC+6FSQ) and aim for about sub 5:00 rounds.
CrossFit Group Class Programming Template (WK4/8)
And Update from Kelley B on the PCT
CFSBK TFBA Kelley has been hiking the Pacific Coast Trail which is a 2,650-mile, 6 month endeavor that goes from the Mexico/CA border to the Canada/WA border. Check out her video above where she gives us an update on her progress, how she feels, her new trail name and even a question of the day for ya’ll! Keep going Kelley we believe in you!!! You can follow more of her journey on instagram @kkbgotgame
