CrossFit Workout - Friday 03/23/12

For time...

Run  - 200 meters
Deadlift - 10 reps
Squat - 20 reps

Run  - 500 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 750 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 500 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 200 meters

Deadlift - 10 reps

Squat - 20 reps

Deadlift weight, 225lb men, 155lb women.  Scale down to approximately 60%-65% of your 1 rep max

Warmup: 1000 meter row, 100 mountain climbers and 100 situps, partition any way you choose

Cool down: Trainer's choice

RESULTS: