Main – CrossFit

Weightlifting

Deadlift (1×4@50, 1×3@60,1×3@65, 1×3@70, 1×2@80)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

Rest 5 minutes, then…
AMRAP 5 min
5 Power Snatch (135/95)
1 Rope Climb

Optional Accessory Work

Push Jerk (Form work, split or power.)