First City CrossFit – CrossFit
Metcon (AMRAP – Reps)
Volume
15 Deadlift
(as heavy as you can handle unbroken with GOOD mechanics)
rest 30 seconds
ME HSPU/HS Hold/8 descents
rest 2-3 minutes
10 Deadlift (increase load)
rest 30 seconds
ME HSPU/HS Hold/8 descents
rest 2-3 minutes
5 Deadlift (increase load)
rest 30 seconds
ME HSPU/HS Hold/8 descents
Record total HSPU Here.
Record your 5 rep deadlift below and include your set of 15 and 10.
Deadlift (15.10.5)
Metcon (Time)
3 RFT
30 SDHP
20 Hand Release Push Ups
10 Chest to Bar Pull Ups
A – 85/55, jumping chest to bar
RX – 95/65, RX
C – 135/95, RX