Andrew popping in for a visit from Florida, representing CrossFit Hardcore!
Skill
– 2 Deadlift at a 4″ deficit
warm up sets at no deficit
– 2 @ 60% of your 1 rep max
– 2 @ 65% of your 1 rep max
– 2 @ 70% of your 1 rep max
4″ deficit
– 2 @ 75% of your 1 rep max
– 2 @ 80% of your 1 rep max
– 4 sets of 2@ 85% of your 1 rep max
WOD
‘King Kong’
3 Rounds for time, of;
– 1 Deadlift (142.5kg/205kg)
– 2 Muscle ups
– 3 Squat cleans (77.5kg/112.5kg)
– 4 Handstand push ups
(If you cannot do the weights as recommended complete them at 90-95% of your 1 rep max)
(15 minute time cap)
