Run Hard, Lift Hard

Run Hard, Lift Hard

PSKC CrossFit – CrossFit

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SKILL

Deadlift (Work up to your 60% Max.)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sprinting with an Ascending Deadlift Ladder

24 MIN AMRAP with a PARTNER

Partner 1 completes:

Run 100m

1 Deadlift (50% of your 1RM**)

Then Partner 2 completes:

Run 100m

1 Deadlift



Partner 1 completes:

Run 100m

2 Deadlifts

Then Partner 2 completes:

Run 100m

2 Deadlifts



Run 100m

3 Deadlifts

etc. until time expires.

**Choose a weight that you can complete the duration of the workout unbroken.

**Score is rounds + reps, for instance if you both get through the round of 14 Deadlifts, that would be 14 Rounds. Run counts as 1 rep.

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