One Person Deadlift Relay

Posted: 25th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

500 Meter row (No Measure)

500 Meter row

Metcon

10 Pull Row (Distance)

10 Pulls on the rower for distance.

*Focus on form and large pulls

Metcon

20 Pull Row (Distance)

20 pulls on the rower for distance.

*Focus on form and big pulls.

Metcon

One Person Deadlift Relay (Time)

21-15-9
Deadlift

Rules:
1. All equipment starts at one end of rig and is moved ONE piece at a time to the other end as fast and safely as possible.
2. Equipment is only moved as needed per set.
3. All equipment must be reset in their original place after the final deadlift.
4. WOD is completed when final piece of equipment is returned.

Rx:
Men: 21 (135lbs), 15 (225lbs), 9 (275lbs)
Women: 21 (65lbs), 15 (85lbs), 9 (105lbs)

Rx+:
Men: 21 (135lbs), 15 (225lbs), 9 (315lbs)
Women: 21 (95lbs), 15 (145lbs), 9 (165lbs)

Buy-Out

Warm-up (No Measure)

25-50 Prone Press-Ups
25-50 Back Extensions

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