Warm up
800 M run
40 Good Mornings with light weight (empty bar)
20 empty bar deadlifts from the shin
Review deadlift at front board
Deadlift 3-3-3-3-3 reps
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Compare to 171104.
Related:
• CrossFit WOD 180412 Tips With Tyson Oldroyd
• The Deadlift
Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Wod-
14 Minutes
10 Deadlifts 225/155
400M Run
4 Muscle ups
Scaled
14 minutes
10 deadlifts 185/135
400m Run
4 bar muscle ups or 7 Chest to bar pull ups OR 10 regular pull ups OR 10 assisted pull ups or ring rows.