Crossfit Restoration – CrossFit
General Warm-up
AMRAP 7 Minutes
200m Run or :45 Machine
8 Ring Rows
8 Plate Ground to Overhead
8 Rounds for time (Time)
200m Run
8 Pull Ups
4 Power Snatches 115/75lbs
Deadlift (“Deadlift – Positional
7-6-5-4-3
1-3” Deficit Tempo Deadlift
Bike 1,000m Between Sets to Flush)
Aim for 3-4 second lift with a 3-4 second negative. Start near 60% and work up. Prioritize technique. Get rid of the deficit if you cannot keep your hips below your shoulders with a flat back.