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KHOUR

7
Sep

KHOUR

CrossFit Metropolis – WOD

Metcon (Time)

For time:

21 deadlifts

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

Men: 225 lb.

Women: 155 lb.
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option

For time:

21 deadlifts

Run 400 meters

18 deadlifts

Run 400 meters

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

Men: 185 lb.

Women: 125 lb.

Beginner Option

For time:

15 deadlifts

Run 400 meters

12 deadlifts

Run 400 meters

9 deadlifts

Run 400 meters

Men: 135 lb.

Women: 95 lb.