CFD – CrossFit

Weightlifting

Deadlift (1×2 @ 85% of desired 1RM)

Take 10:00 to work to one set of two reps at 85% of your desired one rep max deadlift.

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

Metcon

Metcon (Time)

For time

27 Deadlifts 135#/95#

600m run

21 Deadlifts 185#/135#

400m run

15 Deadlifts 225#/155#

200m Run

9 Deadlifts 275#/185#
Score: total time to complete the workout

Time cap: 16 minutes

Goal time: <12 minutes
Intent: large sets and fast pace on the deadlifts