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“Dead & Gone” CrossFit WOD – Wednesday June 22nd, 2022

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Strength

Deadlift (No Touch Deadlift )

For Total Load:

5 Sets of 4

– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 5 reps total. The set is complete when you are back at the top after the 5th rep.

– These are NOT RDL’s. The hips should still sink after the bar passes the knees.

No Touch Deadlift for load (5 Rounds for weight)

No Touch Deadlift

For Total Load:

5 Sets of 4

Metcon

Dead & Gone (Time)

For Time:

21-15-9:

Deadlifts 225 / 155 lb

200 Meter Run

Dumbbell Push Jerks 50 / 35 lb’s

200 Meter Run