CrossFit Workout of the Day

1. 4 sets of:
Pause Deadlift x 5-6 reps (Start @ 60-65% and build by feel)
*Pause for 2 seconds at mid-patella, and then finish the lift
Reset from the floor before each lift.

2. 3 Rounds For Time:
50 Double-Unders
10 Power Cleans (135/95)

North & South – Free Friend Friday

1. Teams of 2:
15 minute AMRAP
60 Double-Unders
40 KB Swings
60 Burpees
40 Box Jumps

2. TABATA (8 intervals of:)
Sit-up (:20)
Hollow Hold (:10)

3. Mobility: Spend 1-2 minutes at each:
Soft Tissue work on Legs, Upper Back and Lats