10 Rep DL Max Then 10 Minute AMRAP

Main – CrossFit

A: Partner MedBall Warm-Up (No Measure)

About 12 feet away, facing your partner, perform the following:

-Granny Tosses

-Thruster Tosses

-Side Pitch (R/L)

-OH Toss

-Sit Up Toss

Perform the following in transition between tosses:

-Air Squats (15)

-Walk out to Push-Up

-Turn Outs


B1: Deadlift (Est. 10 Rep Max )

No Breakdown of Form

Must be Unbroken Set. Hands must not come off the bar.

You may not drop with hands on the bar, and take time to reset. This must be continual movement.

B2: Deadlift (EMOM x 5 Minutes= 3 Reps at 10RM)

C: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Push Press (135/95)

10 Bar Facing Burpee’s

10 Box Jump (30/24)


Wt. for P. Press


Lower Box Jump Height