Deadlift Friday

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Strength

Deadlift (5 x 3 @ 70% of 3 RM)

Pausing at the Knee for 3 Full Seconds Each Rep

Sets OTC 1:30

Metcon

Metcon (Time)

For Time: 10-12 min cap

1 – 10

Shoulder To Over Head

Bar Facing Burpees

115/75 lbs

Metcon (Time)

For Time: 11-13 min Cap

50/35 Cals Row/Bike/Ski

25 Clean and Jerks

40/25 Cals

15 Clean and Jerks

20/10 Cals

9 Clean and Jerks

115/75 lbs