Deadlift Friday!!!

CrossFit FTM – CrossFit

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Warm-up

Dynamic Warm Up 2 (No Measure)

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Crossover Pistols

Strength

Deadlift (4×3 @75% of 3rm )

Deadlift (2×7@60% of 3rm)

OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Wall Walks

18 Single Arm DB C+J 45/30

250m Row

Each round out of 46

Strength

Shoulder Press (5×3@85-90% of 1RM)

OTC 2:00