225lb deadlift - 10-8-6-4-2 reps (Women - 155lb)
pistol - 20 reps each round, alternate R&L
200 meter run each round
Scale deadlift weight to approximately 60% of your 1 rep max. Pistol = one legged squat. Use ring or band for support if necessary. Warm up with several 5-rep sets of deadlifts, increasing weight to reach your workout weight. Ex. 5@135lb, 5@175lb, 5@205lb if using 225lb for workout.
Warmup: 1000 meter row, 100 mountain climbers & 50 air squats, no partitioning
Cool down: Trainer's choice
Crossfit Cleveland super sweet outdoor WOD tonight at 6pm - Stinchcomb Memorial
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