Strength/Skill

Deadlift*

3-3-3-3-3

*Build to 3RM Deadlift.

Workout

FOR TIME

200m Run

Into...

3 ROUNDS

15 Deadlifts (155/105)

50 Double Unders

into...

200m Run

-10:00 Hard Cap-

Capacity Work

FOR TIME

200m Run

Into...

3 ROUNDS

15 KB Deadlifts

100 Single Unders or Plate Hops

into...

200m Run

HOMEWORK

CONDITIONING

1. EVERY 1:30 FOR 10 SETS

Run 200

-Rest as Needed-

2. EVERY 1:30 FOR 10 SETS

Row 200m

STRENGTH

E2MOM x 14 MINUTES

Build to Heavy 1-1 Power Clean & Jerk*

*Start moderate-heavy and build. Take a quick rest b/t lifts but hit both in close succession.

CrossFit Journal: The Performance-Based Lifestyle Resource