10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats
*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.
♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats
Post time to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:
Tabata hollow rocks or hollow hold
*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.
Post time and results to comments.
Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats
Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats