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North Jax CrossFit – CrossFit

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Deadlift (Tempo: 6 Seconds Up, 6 Seconds Down)

Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

The slow tempo helps you focus on good back positioning and keeping the bar close to the body

Metcon (AMRAP – Reps)

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts (225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds
Finishing off each of these intervals with as many strict handstand push-ups as you can get

Your score is total strict handstand push-ups at the end of the 5 sets

Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups