CrossFit WOD, June 5, 2019


Deficit Deadlift (4-4-4-4-4)
Perform a deadlift while standing on a 4" rise (black 45 pound bumper).

Working sets are 65%+ 1 RM Deadlift
Deadlift (4-4-4-4-4)

Metcon (Time)
In a 20 min clock complete as much of the following work as possible:
7 Sled Pushes 180/135 (modify weight for L1)
1-mile run
7 Rope Climbs (modify to 14 Rope Get Ups for L1)
30 Dball over Shoulder 100/70 (modify weight for L1)

Goal is to keep moving and use gear as it is available. It should be mixed up, not all in a row like a chipper.