Tempo Deadlift

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 @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