Deadlift Friday!

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 10×2 @65% of 3rm)

Tempo Deadlifts = 4 Full seconds up, 1 Full second

down.

**May turn and face the clock for these**

Metcon

Metcon (Time)

For Time (10-12 min Cap)

400m Farmers Carry DB’s (45’s/30’s) or kb’s (53/35’s)

75 Wall Balls 20/14
rest 5 min, then…

Metcon (3 Rounds for reps)

3 X 4min AMRAP / REST 2:00

16/13 Calorie Row/Ski/Bike

16 Chest to Bar pull-ups
record each round individually for reps