Strength

Jerks from the rack with a :05s hold overhead
5 sets of 2
Start at 70% of 1RM

Team WOD

Teams of 3 or 4
100m Sled Push 180/120
Team of 3 (21-15-9), Team of 4 (28-20-12)
Deadlifts 225/155
Box Jumps 24/20
Break down bar and transport plates on sled for 100m
Team of 3 (21-15-9), Team of 4 (28-20-12)
Deadlifts 225/155
Handstand Push-ups

-Teams will start with empty bars on opposite sides of the gym.
-The weight needed to build the bars to deadlift weight will start on the sleds: 180lbs((4)45lb plates)/120lbs((2)45lb plates (2)15lb plates)
-Push the sled 100m as a team
-Take the weight from the sled to build the deadlift bar and get through the first 21-15-9
-Break down the bar and transport the sled 100m to the opposing bar.
-Build the deadlift bar with the weights on the sled and get through the second 21-15-9

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource