Deadlift and 3Rd Metcon

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 60 seconds

Dumbbell / KB Shoulder Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

Deadlift

Performance:

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

5 Rounds

Deadlift x 3 Reps

Rest 20 Seconds

Tall Box Jump x 1.1. (5-7 second between reps)

Rest 2 Minutes

Metcon (Time)

Fitness:

3 Rounds for Time:

400m Run

10 Burpees

15 Box Jumps

Metcon (Time)

Performance:

3 Rounds for Time:

400m MB Run (20/14)

15 Burpee Box Jumps (Not Jump Overs) (24/20)