Backwards day today, Starting with a wod
Take 10 Minutes to build up to your Deadlift working weight for the wod.
3 rounds for time of:
25 deadlifts
Bike 1,000 meters (.7 miles on the bike)
Men: 225 lb.
Women: 155 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180603 Tips With Rory McKernan
• The Deadlift
Scaling
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.
Intermediate Option
3 rounds for time of:
25 deadlifts
Bike 1,000 meters (.7 miles on the assault bike or bring a mountain bike if you want and bike 1000m.. its just past the second box, road bike wont work across grass)
Men: 185 lb.
Women: 125 lb.
Beginner Option
3 rounds for time of:
20 deadlifts
Bike 500 meters
Men: 95 lb.
Women: 65 lb.
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Use the last 20-25 Minutes of class for Bench Press
5×40%,5×50%,5×60%,5×60%,5×65%,Amrap at 70%