Optimus Prime

Barnes Corner CrossFit – CrossFit

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Deadlift (5-5-5-5-5)

Workout of the Day

Optimus Prime (AMRAP – Reps)


Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts

RX+(225/155) RX(185/115)

At the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap, with the score being total wallballs.

Let’s choose a deadlift weight that we are confident we could cycle for 21+ repetitions unbroken. We want to get these deadlifts unbroken each round – if we are breaking these up, our weight selection is too heavy for the day.

Core Work

Metcon (No Measure)



Flutter Kicks

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