1 round of the CrossFit Warm-up
then
In 20 minutes establish a 5 rep max deadlift
then
4 x 4
4 minutes ON 2 miuntes OFF, 4 rounds
21/18/15/12 cals M (ie decreasing each round)
18/15/12/9 cals F (ie decreasing each round)
3 box jump
3 deadlift (70/50)
row once only each round in time remaining as many reps as possible.
Increase the box and deadlift by 3 reps each time, eg :
3 - 3 > 6 - 6 > 9 - 9 > 12 - 12 > 15 - 15
