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306-19

28
Nov

306-19

North Jax CrossFit – CrossFit

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Deadlift (7 Sets of 1 Tempo: 5 Seconds Up 5 Seconds Down)

ascending in weight every 3 minutes

Steam Roller (Time)

For Time:

1k Bike Erg, 15 Chest to Bar Pull-Ups, 2 Deadlifts

1k Bike Erg, 15 Chest to Bar Pull-Ups, 4 Deadlifts

1k Bike Erg, 15 Chest to Bar Pull-Ups, 6 Deadlifts

1k Bike Erg, 15 Chest to Bar Pull-Ups, 8 Deadlifts

1k Bike Erg, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell: 315/225
The deadlifts increase in reps each round, for a total of 30 reps

This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh

The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout