4 min on, 16 off
Objective: Mental toughness , Strength, Work Cap?
Warmup:
1) 3 rds
BBC
400m run
10x dislocates
2) 3 rds
3x Deadlift increase load each round to 135-185-225
6x Box jumps
6x hip swivel
Training:
1) 5rds for time
5x Deadlift @ 275
10x burpees
2) 10, 9, 8.....1
Pushpress (#25 dumbells)
Goblets squats (#50)
vups
3) 3rds
Dot drill
5x Y+L
Comments:
Supposedly the the first circuit was part of the Crossfit Games. It took me 4 min to do and 16 to recover. The next day I was really sore and the lower back felt a little off. Doing that weight at that tempo in a pre-exhausted state is kinda sketchy if you ask me. If I was 225lbs it would be a different story. Maybe use 1.5x your body weight?
Full body strength then some ankle and shoulder strengthening to finish up.
