Level 1

15 Minute AMRAP

3 Rounds of:

5 Ring Rows/Pull Ups

10 Elevated Push Ups

15 Squats

THEN….

3 Deadlift @ 115/95#

Level 2

15 Minute AMRAP

3 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

THEN….

3 Deadlift @ 155/115#

Level 3

15 Minute AMRAP

3 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

THEN….

3 Deadlift @ 225/155#

Level 4 Rx

15 Minute AMRAP

3 Rounds of:

5 Pull Ups

10 Push Ups

15 Squats

THEN….

3 Deadlift @ 315/225#

Motivation

Strength

Sled Pushes

Strategy

Today combines a classic CrossFit Benchmark workout with a Heavy Deadlift. As you can see there is very little scaling for “Cindy” portion of the workout. If we are still lacking in these three body weight movements then it will be a basic strength day. Be smart on how you do Pull Ups and Push Ups. Most people will need to break those up. Do it early to avoid hitting failure. You will complete three rounds of 5-10-15 Pull Ups, Push, and Squats before doing a set of three deadlift.