Category Archives: Very Long (>20 min)

Take 5 rounds, working up to a heavy deadlift…

• 5 x Deadlift (try and get heavier than 6RM from last time)
• AMRAP Weighted Dips @10kg
• Rest 2 minutes

Then for total time including both Framr Carrys…

• 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

• 35 x Abmat Situps
• 35 x Pushups

Immediately followed by

• 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.