CrossFit WOD
Three Rounds
– 2 Deadlift (325# or 275#/195# or 155#)
– 4 Box Jumps (30″/24″)
– 4 Burpees
– 1:00 Rest
Three Rounds
– 4 Deadlift (275# or 225#/165# or 125#)
– 8 Box Jumps (24″/20″)
– 8 Burpees
– 2:00 Rest
Three Rounds
– 6 Deadlift (225# or 185#/135# or 95#)
– 12 Box Jumps (20″/16″)
– 12 Burpees
– 3:00 Rest
Note: Listed weights are two prescribed options, additionally scaling is allowed when needed.
Endurance WOD
Five Rounds
– 800m Run/1000m Row
– 3:00 Rest
Hold within 3 to 5 seconds.