NOVA CrossFit, Monday, 3.13.2017, Springfield, VA

Warm Up

Mobility

Strength:
Deadlift – 50% x 8 reps
60% x 6 reps
70% x 4 reps
80% x 2 reps
90% x 2 reps
2 minute rest between sets

*If you do not have a 1rm deadlift, build to a heavy double, without compromising mechanics

WOD
12 minute AMRAP of
9 Deadlifts (225/155#)
12 Box Jumps (24/20″)
40 Double Unders

Core:
Cross Chops – 30/side AHAP

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