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Keeping the rhythm

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What are they building in there? All will be reveiled in a few weeks...

Active warm-up with a lot emphasis on bottom position and range of motion for hip flexors.

Tempo Deadlift (3 seconds ascending/3 seconds descending)
3X8 (a healthy 60% of 3RM)

CrossFit Hagerstown Buddy WOD for 4.9.14

20-15-10-5-10-15-20
Burpee Dumbbell Step Ups (athlete performs a burpee then step ups on to with dumbbells and repeats)

While one partner is doing reps, other partner is doing a static such as a plank, v-up etc. if an athlete fatigues, perform 10 burpees and switch positions.
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