Deadlift Humpday!

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 (5×3 Deadlifts @85% of 3rm)

EMOM

0:00, 1:00, 2:00, 3:00, 4:00

Front Squat (5×3 @75% of 1RM )

3 Second Pause at bottom position

OTC

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

Metcon

Metcon (Time)

For time (7-9 min cap)

10-20-30

Ring Dips

Power Cleans 135/95