Fri, Apr 3, 2026 CrossFit
Strength
Every 3:00 x 5
3 Power clean (building to a heavy set of 3)
+
max rep strict pull ups (add assistance as needed to achieve strict)

WOD
Amrap 15
10 Deadlifts 225/155
20 walking lunges
25' suitcase carry 70/53 x1

*Add 25' to suitcase carry every round

Score is total distance accumulated on suitcase carry

Int:
10 Deadlifts 185/135
20 walking lunges
25' suitcase carry 53/35 x1

Scaled:
8 Deadlifts 135/95
16 walking lunges
25' suitcase carry *as heavy as you can go

**Score is total feet of suitcase carry


Today's AMRAP focuses on post chain and core endurance. Think of your deadlifts and your walking lunges as your *buy in* for your suitcase carry. Chose a deadlift weight that is moderate-heavy at MOST, meaning you should be able to complete 2-3 rounds of unbroken deadlifts before breaking them up. If that isn't doable at the programmed weight, chose a lighter weight. We are only using 1 KB so switch hands as needed and stay unbroken for the whole AMRAP.