Deadlift

CrossFit ATR – CrossFit

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Warm-up

2 Rounds:

10 GHD Hip Ext with hold

50ft Single Arm Front Rack Lunge /side (medium)

10 Cuban Presses

20 Banded Face Pulls

Empty Barbell warmup and Deadlift review (Address: Proper setup, Bar path, Bracing)

Deadlift (Overhand Grip Only)

3 touch and go reps E2MOM x 8, building in weight

Do NOT go above 85%

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10

Single-Arm DB Push Press

Single-Arm DB Overhead Lunge

*reps are PER side for each movement

(Rx: 40/25, Rx+: 60/40)
14 minute timecap

You must complete all 10 reps on one arm/leg before doing the 10 on the other. This continues for all sets.