Smooth Criminal

Iron Grip CrossFit – CrossFit

A repeat from November 16th, 2018. The main thing to focus on today is to expect and prepare for those deadlifts to be challenging, and stick to manageable sets. The first round might be doable to get 15 deadlifts unbroken, yes, but should you? If constant movement is what we want for 15 minutes straight, quicker sets and shorter rest will be the best way to go. So hold yourself to minimal rest, which may mean breaking up the deadlifts in easier sets. In any case, just keep moving folks, it’s Friday. We made it!

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Deadlift (Build to Heavy Set of 3)


F: Metcon (AMRAP – Rounds and Reps)


90 Single Unders

30 Wallballs (14/10)

15 Deadlifts (205/145)

Open & Performance

OP: Smooth Criminal (AMRAP – Rounds and Reps)


60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

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