Dead Day

CrossFit Fireground – CrossFit

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Deadlifts % (3-1-3-1-3-1-10)

Every 2 min x 6 sets

Set 1- 3 Deadlifts @70%

Set 2- 1 Deadlift @77%

Set 3- 3 Deadlifts @70%

Set 4- 1 Deadlift @82%

Set 5- 3 Deadlifts @70%

Set 6- 1 Deadlift @87%

Rest As Needed, followed by

Set 7- 10 Reps @65%
Cap 18 Min

Put all lifts in the notes and scoring the 10 reps in the scoring

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

10 Pull-ups

10 Wallballs 20/14@10′

10 Box Jumps 24/20″

5 HSPU

Scaled HSPU=30s HS Hold

RX+

10 C2B

10 Wallballs 20/14@10′

10 Box Jumps 30/24

5 Strict HSPU

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