255-19
North Jax CrossFit – CrossFit
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