Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

10 Cal Row

10 Stiff legged deads BB

10 Kip Swings

10 Air Squats

1 Round

3 Pull-ups/ 2 Bar M/U

6 Burpees/ BF Burpees

3 Deadlifts (warm-Up weight)

6 Heavy Wallballs
0-20 Warm-Up

20-30 Deadlifts

30-35 Transition

35-60 Metcon

Clean up

Weightlifting

Deadlift (8)

In 10:00 or less build up to a heavy set of 8 deadlifts. Touch and Go. Not 8 singles

Metcon

Napalm (Time)

2 Rounds

15 Pull-Ups

20 Bar Over Burpees

30 Deadlifts 185/105

40 Wallballs 20/14@10′

RX+

10 Bar M/U

20 Bar Facing Burpees

30 Deadlifts 225/155

40 Wallballs 20/14@10′

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