CFFM SWOD:
Max Effort!
5-RM DEADLIFT
*Warm-up and determine your five rep max Deadlift (no more than two attempts!) try to add 5-lbs from last attempt, reference 03.09.10 http://www.crossfitfortmyers.com/2010/03/030910.html
**Include GHD Back extensions and DL off blocks in warm-up progression
Assistance Strength Work:
Supine Ring Pullups; 3 x max reps
CFFB SWOD:
All levels
Power Clean 3, 3, 3, 3, 3; Towel Pullups 3 x max reps
CFFB DWOD:
Suicide Runs
Complete 3 rds of
50-yd suicide runs
2 min rest between rds
Post fastest times
