“Dead Sprint”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Easy row

Walkouts

Medium row

Knuckle Drags

Fast row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Dead Lift (5×3)

15 min to establish 3 rep max

3: Metcon (AMRAP – Rounds and Reps)

“Dead Sprint”

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7 kb swings

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