Main – CrossFit

Weightlifting

Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)

Add 10lbs to your max. Work off of 90% max.

Endurance

2 Rounds:
500m Row
400m Run
Rest exactly 2 minutes between rounds.

Metcon

WOD (Time)

5 Rounds
10 V-ups
10 Ground to Overhead 95/65