CrossFit Ambush – CrossFit

Warm-up

10 minute coach led dynamic

3 rep max deadlift (3-3-3-3-3)

15 minutes to find a 3 RM deadlift. Go up in weight with each set, resting in between sets

Metcon (AMRAP – Reps)

Death by Deadlift/Lateral Burpee over the Bar

Perform 1 Deadlift & 1 Lateral Burpee over the bar during the 1st minute, 2 Deadlifts & 2 Lateral Burpees over the bar during the 2nd minute.. etc, etc.

When you are unable to complete an entire round during the minute, drop back down to 3 Deadlifts & 3 Lateral Burpees over the bar and begin working your way back up.

Deadlift weight should be approx. 60-70% of 3 rep max.

20 min cap

Cool down

5 minute coach led stretch