deadlift 3 rm

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

Stork Walks 20 Steps

Strength

Deadlift (3 RM in 15 min)

Metcon

Metcon (Time)

For Time (12 min cap)

4 Rounds

16 DBL DB FR Lunge

12 TTB

9 Cal Row/Bike/Ski

(50/35)

Metcon (No Measure)

Interval Work

Every 3min for 5 Rounds

15/12 Calorie Bike/Ski/Row

15/12 Ring Dips

Every 2min For 5 Rounds

10/8 Calorie Bike/Ski/Row

5 Thrusters (60/40) (135/90)

Every 1min for 5 Rounds

8/6 Calorie Bike/Ski/Row

5 Bar Facing Burpees
shoot for completing each round vs scoring