Drifter

V3 CrossFit – CrossFit

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DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift –

Build to a Heavy Set of 9 Repetitions: Deadlift

Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

9 Banded Good Mornings

12 Alternating Spidermans (6/side)

15 AbMat Sit-Ups

Metcon (AMRAP – Rounds and Reps)

Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Row in Time Remaining

Rest 5:00

Metcon (AMRAP – Rounds and Reps)

Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Row in Time Remaining

Rest 5:00

Metcon (AMRAP – Rounds and Reps)

Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Row in Time Remaining

1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

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