CrossFit:
Main:
Deadlift + box jump E3 min x 15
0: 3 reps @ 35% + 3-5 jump tall-land tall box jumps
3: 3 reps @ 45% + 3-5 BJ
6: 3 reps @ 55% + 3-5 BJ
9: 5 reps @ 65% + 3-5 BJ
12: 5 reps @ 75% + 3-5 BJ
15: AMRAP reps @ 85% + BONUS 3-5 BJ
QuickFit/ At home WOD:
Main:
KB/DB Deadlift E2 min x 12
0: 3 reps @ light
2: 3 reps @ light
4: 3 reps @ mod
6: 5 reps @ mod
8: 5 reps @ heavy
12: AMRAP reps @ heavy
