CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Bottom-to-bottom Tabata Air Squats:

20 sec. Air Squats

10 sec. Rest at bottom of Squat

8 rounds

5 reps Ninja Flow

5 Bootstrap Squats + 5 Good Morning to Squat + 10 Cossack Squats

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Back Squat and Deadlift

Superset the Back Squat and Deadlift:

2 x 5 reps

3 x 3 reps

3 x 1 rep

RX: Power Death (AMRAP – Rounds and Reps)

1 Back Squat (275/185 lb.)

1 Deadlift (315/205 lb.)

* Add one rep of each

every round.

AMRAP 10 min.

FIT: Power Death (AMRAP – Rounds and Reps)

1 Back Squat

1 Deadlift

* Add one rep of each

every round.

AMRAP 10 min.
Partially Loaded

Power Death

1 DB Back Squat

1 DB Deadlift

* Add one rep of each

every round.

AMRAP 10 min.

* Use heaviest set of DBs as possible.

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