Today's Workout:
Reminder: Don't forget to register for the 2017 CrossFit Games Open and take the judges course! Email your certificate of completion to info@808crossfit.com.
A. Three rounds @ 80-85% of:
10-12 Overhead Walking Lunges (50/35 lbs DBs)
40-50 Double-Unders
3-5 Muscle-Ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

C. In pairs, complete as many rounds and reps as possible in 10-minutes, of:
Run 400 Meters (together)
40 Hand Release Push-ups (shared)

Rest 2-minutes, then...

In pairs, complete as many rounds and reps as possible in 10-minutes, of:
30 Cals on the Rower (shared)
30 Med Ball Toss Sit-ups (20/14 lbs)
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