Smooth Criminal

Iron Grip CrossFit – CrossFit

Starting with those deadlifts, the goal is to not only build to that heavy 2-rep, but to also gauge what weight you may need to scale the deadlift down to. It should be a weight you could do all 15 reps unbroken when fresh. However, breaking into sets early will allow for consistency later on. At the start, imagine you’re 10 minutes into the metcon, and that will give you an idea of the pace you’ll need to hold. Today is a benchmark, which means at some point this will be retested. Get a good score, and move well while you do it.

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Deadlift (Build to a Heavy 6 – 4 – 2)


Smooth Criminal (AMRAP – Rounds and Reps)


60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

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