CrossFit – Fri, Nov 7
General Warm-up
Deadlift (“Deadlift Singles
2-2-2-2-2-2
2-2-2-2-2-2
Deadlift to standing, lower the bar under control, and then stand/reset between reps. No touch and go.
After each set of deadlifts, perform 5 pulls on a rower for max wattage.
)
All sets at 75% 1RM or heavier, going AHAP with sound mechanics.
Two scores: heaviest Deadlift set and highest wattage seen on the monitor. (Enter wattage in notes under weight score)
Compare to 10/20/25
AMRAP 2:30 x 3 (12:30min) (3 Rounds for reps)
12/10 Calorie Row
10 Dbl DB Box Step Overs 50s/35s over 24/20″
Max Devil’s Press 50s/35s in Remaining Time
Rest 2:30 Between AMRAPs
Target Score: 10-15 reps each AMRAP
Feel: Gas
Pace: Sustain
Target Score: 10-15 reps each AMRAP
20 Dead Bugs
10 Kickstand Kettlebell Deadlifts per leg, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges