“The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.” – Greg Glassman, the founder of CrossFit
Part. A Deadlift (20minutes)
Find your 1 rep max (1RM)
Start 7 attempts from 65% of your 1RM. If you never done this before, start from 65/55. Warm up with light weight before your attempt. (for 5 minutes, I will run the clock for 15mins at 5:00 min). Increase the weight every attempt. Give yourself 60-90 second break between attempt.
Part. B AMRAP 7
Box Jump 24/20/30
Jumping Pullup/pull up
1 minute rest
Part. C 3minute sit up challenge
See if you can do 100, if you finish 100, go for more.