Tues

Main – CrossFit

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Main WOD

M-1: Iron Mike (Time)

1 mile run
30 C/J 155/105
2 k row

Competition WOD

C-1: Iron Mike (Time)

1 mile run
30 C/J 155/105
2 k row

SWOD

A: DB Box Jump – Deadlift Position (1 Every 30 Seconds for 10 Minutes)

Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Start from dumbells resting on something that puts them at the same height as a deadlift (45 + 25 lb bumper is about the right height)

B: Weighted Step-ups (3 x 8)

Height above knee.

C: Good Mornings (3 x 8)

From standing position.