Friday

The above photo compliments of HQ. I like it because it shows the variety of CrossFit and its athletes. What an awesome community we belong to. Read the story behind the photo here.


MAX EFFORT
Deadlift 5,3,1+




WOD
3 rounds of
broad jump 50m, 35m
lunges
sit ups
150m sprint...

The reps for the sit ups and lunges will be determined to how many jumps' it takes the athlete to complete the broad jump portion of the round.
Whatever the rep (jump) count is for the broad jump the athlete will multiply that by 10 and divide that number evenly amongst the lunges and sit ups.
EXAMPLE:
50 m broad jump takes 12 jumps to complete then the athlete will have to complete (120 reps) 60 reps of lunges and 60 reps of sit ups.