Strength

Stiff Legged Deadlifts
3x8 Across starting at 50% of 1RM Deadlift
5-10lb increase each week

 

WOD

15min Every30sOnThe30s
30s 1: 3 Deadlifts 225/155
30s 2: ME Box Jumps
Score = total reps

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource