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
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