CrossFit & Fitness Gym | North Seattle

From the Blog

Workout of the Day for Thursday, January 8th: Deadlift Duo

Deadlift 5-5-5 straight set
-THEN-
3RFT:
15 wall ball 20/14
15 box jumps 24/20
Run
Rnd 1 = 100m run
Rnd 2 = 200m run
Rnd 3 = 300m run
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Tomorrow’s WOD
This is one rep:
1. Power Clean
1. Front Squat
1. Push-Press
1. Back Squat
1. Push-Press
Do that 7 times for one round.
Do 5 rounds total, adding weight each time and working up to your max. Rest between rounds.