Deadlift Friday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

2 R’s

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Crossover Pistols

Spiderman

Strength

Deadlift (10 x 3 @ 80% of 3 RM)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30,

9:00, 10:30, 12:00, 13:30

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

18.3: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes