Deadlift Tuesday!

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 (EMOM 7×3 @75% of 3rm)

Perform each set of deadlifts as fast as possible. Use an overhand grip only

Metcon

Metcon (Time)

For Time (9 min cap)

40 Overhead squats

5 Rope Climbs

30 Calorie Row/Bike/Ski

(75/55)
Chipper Style WOD

Rest 5 Min then…

Metcon (4 Rounds for time)

4 Rounds

30 Calorie Row/Bike/Ski (must be different than last wod)

20 Handstand pushups

REST 2:00
Record each individual round