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.)