Deadlift + “Rope Burn”

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

200m Run

15 GHD Hip Extensions

15 Cobras

20 GHD Russian Twists (total)

Then Axle Bar Deadlift points of performance

Strength

Axle Bar Deadlift (Build to a Heavy Triple)

15 minutes

Metcon

Rope Burn (Time)

5 Rounds of:

200m Run

15/12 Calorie Bike

1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)