CF WOD:

A. 3 Rounds:

15x Deficit Sumo Deadlift

*Shoot for at least 50% of your Conventional Deadlift 1RM.

20x Squat Jumps

*As High As Possible – These should be unbroken

=========

B.) 2 Rounds:

10 front squats @ 45% of 1RM

2 min max distance ROW

2 min rest

~Rest 5 min~

2 Rounds:

15 American KB Swings (R/G)

2 min max calorie Airdyne

2 min rest