Tuesday – 06.28.22

CFD – CrossFit


Deadlift (1×2 @ 90% of Desired 1RM)

Take 10:00 to work to one set of two reps at 90% 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 – Rounds and Reps)

AMRAP in 9 minutes

Buy-in: 2000m Bike

Immediately into…

20 Sumo-Deadlift High-Pull (55/75)

2 Rope Climb
Score: Rounds and reps completed of the SDHP and RCs

Goal: 3-4 rounds


Rope Climb – 1x rope pull + toes to rope; 3x burpee pull-ups

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