Tempo Deadlift

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 (5×3 @75% of 3rm)

OTC 1:30

*4 second Up 1 second Down

Metcon

Metcon (Time)

For Time (7-9 min cap)

3 Rounds

30 Wall Balls (20/14)

15m HS Walk

Mod handstand Walk: side shuffle, shoulder taps x 10 per round

1-Mile Run (Time)

Max Effort 1-Mile Run