Wednesday – 05.18.22

CFD – CrossFit


Deadlift (Heavy set of 2)

Deadlift Cycle – Week 1 of 9

Take 10:00 to work to one set of two reps at 75% of your desired one rep max deadlift.

Your desired one rep max should be about 20-40lbs above your current one rep max


Metcon (AMRAP – Reps)

AMRAP in 7 minutes

20 Cal Row

45 Deadlifts*

Max Cal Row in remaining time
*Deadlifts should be at 40% of your desired one rep max

Goal: 3 minutes (or more) to complete the max calorie row portion of the workout.

Score: Calories from the max row

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