![](https://crossfitgolden.com/wp-content/uploads/2021/11/thumbnail_IMG_1232-525x700.jpg)
Weightlifting
Deadlift *Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
Metcon
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)