The Strength/skill:
Deadlifts - warm up to EMOM weight of 5 x 5 reps
EMOM: (10 minutes)
80% Deadlift Max 2 x Reps & 10 x Wall Balls
WOD:
3 Rounds for time
400 Run
10 x Front Squats (45:60)
Finisher:
100 KB swings for time (American)
For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html
For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8
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