CrossFit On Track – CrossFit

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Deadlift (1×5, AHAP)

Metcon (Weight)

Every 90 sec x 10

10 Deadlift,

– build each round

– decrease reps by 1 every other round (10/10/9/9/8/8…)

– aim to start around 40%

After you finish the last round, take 1 stab at a heavy 5 rep and record that weight

Don’t go crazy, this is a lot of reps of deadlift and it shouldn’t be super heavy

Metcon (Time)

For Time:

30-20

Toes to Bar

Push Ups

…then…

40 KB Pike Crunch

…then…

20-15

Toes to Bar

Push Ups

…then…

30 KB Pike Crunch

…then…

15-10

Toes to Bar

…then…

20 KB Pike Crunch