Work up to a heavy 3-rep Bench Press.
Then do 3 reps @ 80% EMOTM for 8 minutes.
5 rounds of:
5 Deadlifts (275/185)
10 Burpee Box Jumps (24/20)
Post results to Wodify.
The Mid-Atlantic Hopper is THIS WEEKEND at CrossFit BWI and Team CFDV and Mary are competing! If you want to spectate, be sure to buy your passes in advance – they are $10 until Friday at noon or $20 at the door. Go here to purchase, and sign up in the box if you want to carpool down to Baltimore to cheer on our athletes. ALL DAY!
Thanks to Sheldon for today’s fly tunes!