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Pulling Power

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CrossFit Jersey City – CrossFit


Metcon (Weight)

Teams of 2

300m Row Sprint

20 Deadlifts (Sx – 135/95, Rx – 185/125, CRx – 225/155)

300m Row Sprint

15 Deadlifts

300m Row Sprint

10 Deadlifts

300m Row Sprint

5 Deadlifts
Rest 3 minutes after each round is completed.

The goal is to have a 1-2 second increase on your split time each round. Start around an 80% sprint pace for the first round. This workout is deceiving. Proper form on the deadlifts is very important.

Cool Down

Warm-up (No Measure)

3 Rounds

6 Scorpions

7 Press Ups

8 Lunges