Comptrain Barbell Warm-up
Deadlifts at 135 & 185 lb
Every 90 seconds for 9 minutes (6 sets)
3 reps at 70% of 1RM (reset after each rep)
I opted for 205# and felt pretty good with all of these.
Every 7 minutes for 21 minutes (3 sets) for times:
50/30 cal row
30 walking lunges with farmer's hold (24/16 kg)
I scaled this to 40 cal rows and 20 unweighted alternating reverse lunges. In retrospect, I scaled a little too much as my times were
Programming was from Crossfit Golden. It was 30 degrees outside and about 50 in the garage which was not horrible.