Deadlift and Run

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Alternating Single Leg Deadlifts (with or without bar)

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Lat Activates


You have 27 Minutes to Complete. These are NOT touch and go reps.

Deadlift (2 90% of Desired Max)

Deadlift (3-3-3 75% of Desired Max)

Rest 90s between each set of 3.


15 Minute Time Cap

Metcon (Time)

4 Rounds of:

10 Chest to Bar Pull-Ups

15 Front Squats (135/95)

200m Run
Chest to Bar Pull-Ups and Front Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Bent Over Row (8-8-8 Same Weight Across)

Add weight to what you did last time.

Posted in WOD