Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 Straight Legged deads

10 good mornings

10 Squats

5 inch worms

Deadlifts Primer

6-4-2

Weightlifting

Deadlifts Week 3 (3-1-3-1-3-1)

Deadlifts

Every 2 min

Set 1 @74%

Set 2 @81%

Set 3 @74%

Set 4 @ 86%

Set 5 @ 74%

Set 6 @ 91%

Metcon

Doorbell (AMRAP – Rounds and Reps)

AMRAPx18

21 Burpees

10 DB Push Press 45/25

15 DB Deadlifts 45/25

15 DB Front Squats 45/25

RX+

21/15 Cal Row/Bike

10/7 Strict HSPU

15 DB Deadlifts 50/35

15 DB Front Squats 50/35

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