WOD

3 Rounds for Time

PALP
Deadlift (1×5+10)

PAINTP
Deadlift (4 sec. pause off the floor & 4 at the knee 85%)

Metcon
Metcon (Time)
3 Rounds for Time (16 Min Cap)
400m Run
40 GHDs
7 Deadlift (405/275)

Related Posts

  • WOD
    Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3
  • WOD
    20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP
  • Programming for week
    CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees
  • WOD
    Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)