Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

100m Run

10 good mornings

10 Straight legged deadlifts (Bar)

10 Inch worms

100m Run
0min-35min

WOD brief, Warm up, Deadlifts

Weightlifting

Deadlift (10-8-6-4-3-3-3)

Slowly building up to a 3 rep AHAP lift.

Metcon

Metcon (Time)

3 Rounds for time

200m

30 II Unders

20 Wallballs

10 Push Press 95/65

1:1 PVC Jumps for II unders. PVC on the floor and jump it.

15 min cap
35min-40min Set up for WOD

40min-55min WOD

55min-60min clean up

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