Today is a heavy and high day. And if you were in the CrossFit Games Open Specialty Prep class last week Monday night you already did this… and hopefully you will be in to do it again! The workout was used as a Regionals WOD way back in 2013 and was completed in just a handful of minutes (with a time cap of 8 minutes!). You wont be time capped today but the intention is to finish under 10 minutes and that means you should use about 80% of your 1RM deadlift.
Friday’s WOD at 6, 7, 9am and again at 3 and 5pm
21-15-9 reps/round for time of:
Box jump 30/24″
Post time, load and height
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD