Friday, November 28, 2014


1 RM Pin Deadlift from top of shin (set J-Cup so the bar is at the top of your shin)

2 Rounds:
1a) 10 per leg lateral lunges
1b) 10 Zercher Squats

7:00 Time Cap
500 m row
400 m run
25 burpees
max rep KB swings (1.5/1)
*Score is burpees + KB swing completed
*Courtesy of Iron Curtain at CrossFit Evolution

Tip of the Day
It is easy to do the pin deadlift with stiff legs.  Remember to get set with legs bent and keep proper form in your lower lumbar.  As soon as the lift off slows down or you lose your lower lumbar, your lift is finished.