JP CrossFit – WOD

Deadlift Program: Test Week

Deadlift (Test your 1 Rep Max!)

5 @ 55-60%

5 @ 65-70%

3 @ 75-80%

3 @ 85-90%

1 @ 95%

1 @ 103%+

Alternate WOD

For those who tested their deadlift 1 rep max on Monday.

Metcon (Time)

8 rounds for time:

400-m run

40 double-unders

10 Kettlebell Swings*

*Rx: 24 , 20 , 16 , 12kg

30 min time cap!

If it is raining, substitute a 500/400m row for the run.