Crossfit Garage – CrossFit
Venus Flytrap (AMRAP – Reps)
3 Minutes per Round: (30 mins total)
10 Calories on Echo Bike
5 DL @65-70% 1RM
AFAP on the Echo bike and then straight into 5 DL
Rest until the clock hits 3 minutes – start the next round. If necessary, pair up on bikes and switch off.
Score is total reps (150 if completed) plus add your DL weight in Notes
**If not enough bikes for class size, rowing can be subbed for Rx, but bikes take priority
– scale to 5 rounds
– lessen calories on bike, scale DL to 50-55%
The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.