Deadlift Friday!

CrossFit FTM – CrossFit

Warm-up

Quick Deadlift Warm Up (No Measure)

400 M Run, Row, Ski, or .5 Mile Assault bike

2 Rounds

Down Dog, 30 Seconds

Upward Dog, 30 Seconds

Side Lunge, 20 reps

Stork Walks 20 Steps

Strength

Deadlift (7×3 @ 75% of 1 RM)

Shoulder Press (5×5 @ 70%)

**do these from behind the neck**

***Superset these with 5×20 Tricep Push Downs***

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

8 Front Squats 155/105

4 Burpee Bar MU