CrossFit First Creek – CrossFit

Deficit Deadlift (5 x 6 )

Deadlift with a defecit of a 45lb plate.
Weight should be kept relatively light. 60-70%

Metcon (Time)

4 rounds of:

.5/.4 mile assault bike or 800/600M row

90ft Overhead Plate Lunge (45/25)

25 KB swings (53/35)

-rest 1 min after each round-
Rounds 1 & 3 bike

Rounds 2 & 4 row

Russian KB swings

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