• Ron McKinstray

Deadlift +


1 round of the CrossFit Warm-up

then

DEADLIFT : click for video

In 20 minutes establish a 5 rep max deadlift

then

4 x 4

4 minutes ON 2 miuntes OFF, 4 rounds

21/18/15/12 cals M (ie decreasing each round)

18/15/12/9 cals F (ie decreasing each round)

3 box jump

3 deadlift (70/50)

row once only each round in time remaining as many reps as possible.

Increase the box and deadlift by 3 reps each time, eg :

3 - 3 > 6 - 6 > 9 - 9 > 12 - 12 > 15 - 15


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