CrossFit Inventive – CrossFit

Metcon (3 Rounds for time)

3 x Max effort for time attempts of:

15/10 cal assault bike

10 x Deadlifts@120/80kg

10 x Lateral Burpee over bar

15/10 cal row

3 mins rest between sets

*The rest insures you can work @max effort each set

*Record total time each set

Deadlift (3 x 5 with a 3 sec pause below the knee@75%)

Build to 75% of your 1Rep Max and complete 3 sets 5 reps of deadlift with a 3 sec pause below the knees.

*Purpose of this drill is to build strength of the floor when lifting the deadlift.

*If 75% is to heavy back the weight off so you can mange sound technique in the pause position.