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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