CrossFit Workout of the Day

Deadlift
15 minutes
build to a heavy set of 5 reps
and then…
1×5 @ 90% of heavy 5 reps

“Boisterous”
3 rounds for time
12-10-8
dual kb/db reverse lunges 35/26 or 35/25
t2b
and then…
row/bike/run
4m rest

row
rd.1) 30/21
rd.2) 40/28
rd.3) 50/35

bike
rd.1) 21/15
rd.2) 28/20
rd.3) 35/25

run
rd.1) 400m
rd.2) 600m
rd.3) 800m

intent – controlling breathing while bracing, and expressing aerobic power characteristics under fatigue. 

Accessories
weighted plank
4x30s as heavy as possible