Are you running away from the lift or running to it?

Iron Grip CrossFit – CrossFit

Here is a series of videos with a great running lesson from Brian Mackenzie. A guy who knows a thing or two about running.
https://www.youtube.com/watch?v=56Si14HZdAs
https://www.youtube.com/watch?v=103OE-duK2c
https://www.youtube.com/watch?v=TDeG7KRztZs
https://www.youtube.com/watch?v=VJn7IuTCUfI

And here is the deadlift
https://www.youtube.com/watch?v=op9kVnSso6Q

Warm-up

A: Warm-up (No Measure)

40 meter high knees

20 meter samson walk

40 meter butt kickers

20 meter under the fence

40 meter high skips

20 meter bear hops

B: Warm-up (No Measure)

Deadlift

7 reps @ 55% 1-rep max

5 reps @ 60%

3 reps @ 70%

1 rep @ 80%

1 rep @ 85%

Metcon

Metcon (Time)

4 Rounds For Time:

400 meter Run

10 V-up/Situp/Leg raise

200 meter Run

5 Deadlift @ 80% 1RM
Rx+ = 85% 1RM

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