WOD

Tuesday 8th April 2014

Main – CrossFit

SKILL

– Spend 10 minutes on running drills

– Spend 15 minutes improving your Deadlift

Metcon (Time)

If you do not complete the workout within the 15 minute time cap add 1 second for every uncompleted rep.
400m will count as 1 second.

Example:
4 rounds, 5 Deadlifts= 15:06

WOD

5 Rounds for time, of:
– 10 Deadlift (75kg/105kg)
– 400m Run

(Time cap: 15 minutes)

SCALING
– Reduce weight
– 400m Row