wednesday 12/16

DL/DU Couplet


Lift - Bench Press 3X5 add 5lb to last bench

3 Rounds For Time

7 Deadlift @ 315lbs
21 Double Unders

A Double Under is a jump rope term where the the rope passes under your feet twice when you jump.


Crossfit Football Video Submission Contest---Charlie Dunifer from Crossfit Legacy on Vimeo.


3 Hrs+ Post WOD Interval Workout


6 Rounds of 30 sec. run @ 95% followed by 90 sec. rest.  Try to make sure you maintain pace throughout the workout.