Nina loving the “PIXIE DUST”
Warm-up: 3 Rounds of 10 each Deadlift, Hang Clean, Push Press, Good Morning. Dynamic Stretch
Strength: Deficit Deadlift / Deadlift
Deficit Deadlift – 10 Reps EMOM for 3
Deadlift – 10/30 10/40 10/50
WOD: BLUE BUCKET MADNESS
9 Min AMRAP
25 Slamball 30/20
Max Pull-ups
You must return to the slamball when you come off the bar. If you Ring Row you must return to the slamball if you lose your plank position. If you use bands you must return to the slamball when your foot returns to your box.
Score is number of pull-ups completed.
Icing: Reverse Hyper 4×10
Congratulations to “ALMOST FUNCTIONAL” on winning the Stand Firm CrossFit CUP. Matt Friesen has lead his team to a 3rd consecutive Stand Firm CrossFit Cup championship. Team members Hannah, Lur, Natalia, Ed, Michelle, Nate O, and JoCar all did a great job during the OPEN. They will be recipients of there own Stand Firm CrossFit Cup. There are some who think that there is collusion between Matt and the Commish. Rumor has it that Shifty Shiff my lead an inquiry looking into possible collusion.