Dead Meat

Dead Meat

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 calorie row

50′ butt kicks

50′ high knees

50′ active Samson

50′ skip for distance

50′ skip for height

50′ side shuffle

25′ inchworm

25′ spidermans

25′ toy soldiers

25′ duck walk

:60/side pigeon pose

:45 child’s pose

Warm-up to deadlift weight

Metcon (Time)

40 Minute Time Cap

1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)

800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)

400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
If you are unable to run a mile sub 10 minutes; scale distance

If you are unable to consistently string double unders together scale number of reps or 2:1 single unders

Deadlift should be a weight you could do 20+ unbroken when fresh

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