Buy In:

Deadlift
3, 5, or 7 REP Max

WOD:

“CINDY”
As Many Round as Possible in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Cash-Out:

Recovery/Mobility

For today’s buy in we are going to perform a 3, 5, or 7 Rep Max Deadlift. Depending on how you are feeling, choose 1 of the 3. If you are feeling strong, go for a 3 rep max. If you have RECENTLY just PR’d on your 1 REP Max deadlift, I would like you to shoot for at least 90% of that number for a 3 rep max, or 86% of that number for a 5 rep max or 80% for a 7 rep max. If you 3, 5, or 7 rep max is at a higher percentage, don’t worry, it probably means that your 1 REP max shoulder probably be higher.

For the workout we are going to perform classic CrossFit benchmark workout. To perform this workout you will complete a many rounds as possible in 20 minutes. To complete 1 round, you will perform 5 pull-ups, 10 push-ups, and 15 squats.

For the cash-out, I would like you to spend some time “warming-down” by stretching or foam rolling.

Results

• Alton Hitchcock Jr posted on June 12, 2012
  not sure what i did yesterday... Hurt my back pretty bad. Having a hard time getting around today. Listen to ...
• Jules Renner posted on June 11, 2012
  Great job Kip!!