Crossfit Quickie WOD

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Quick in and out workout.  Deadlifts, power cleans and push presses… with a bit of sprinting to round it off.  Need I say more?

Warm-up:   3 Rounds

• 5 x 45lbs Deadlift (just the bar);
• 7 x back extensions;
• 4 x strict pull ups.

Technique:  Deadlifts (3 rounds of 3 reps)

• 3 x 335 lbs
• 3 x 385 lbs
• 3 x 413 lbs

Workout of the Day:  3 Rounds with 2 minute rest between rounds

• 8 x Power Clean w/push press @ 135 lbs
• 400 meter run

• Round 1:  2:10
• Round 2:  2:14
• Round 3:  2:12