Deadlift and Intervals

CrossFit FTM – CrossFit

Warm-up

Quick Deadlift Warm Up (No Measure)

400 M Run, Row, Ski, or .5 Mile Assault bike

2 Rounds

Down Dog, 30 Seconds

Upward Dog, 30 Seconds

Side Lunge, 20 reps

single leg touches, 10/side

Strength

Deadlift (6×4 @ 70% of 3 rm )

**May Stand on 45 lb plate as a deficit**

0:00, 2:00, 4:00, 6:00, 8:00, 10:00

Metcon

Metcon (AMRAP – Reps)

7 Rounds:

min 1: 30 DU + ME Power Clean

min 2: Rest

135/95 (up to 50% of 1 RM)

score = total DU’s + Power Cleans

Metcon (4 Rounds for time)

4 Rounds

250 m ROW

300 m Run

250 m Ski or .3 mile bike

REST 2 min