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4 Sets

3 Pause Deadlifts

*1 sec pause 2” off the ground

*About 75-80% of 3 RM


Partner WOD:

“Panic Breathing”

500m-400m-300m-200m-100m Row

Dbl KB Front Rack Hold  (24/16kg)

*Partner 1 rows while Partner 2 holds KBs, and then switch.

*5 cal Bike penalty for the team every time KB is unracked

*Bike penalty is done at the end of the workout.



Are you missing the CrossFit Open? Did it make you want to compete some more?

Check out the Granite Games – it’s another online competition for individuals and teams (Sanctional to the CrossFit Games) !