Knife Fight

CrossFit Texarkana – CrossFit

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Warm-up

Deadlift Warm up

ROMWOD

Tabata Row ( At a warm up pace)

Then:

With KB

10 Suitcase Deadlifts ( 5 each side )

10 Russian KB Swings

10 alt. one arm overhead lunges with KB ( 5 each side)

3X10 (5 each side) Unbalanced Deadlifts

Deadlift 3 Rep Max (Warm up.. Then 3,3,3,3)

Build to a 3 Rep max.

3 3 3 3

Metcon (AMRAP – Reps)

Knife Fight

4 x

3 min Amrap

2 Deadlifts at 90% of 3 Rep Max

5 Bar Facing Burpees

200m run

1 Deadlift at 90% of 3 Rep Max.

Max Bar Facing Burpees.

Rest 2 min between rounds

Cash Out

10 min row at a conversation pace

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