Jumpin Dead

Warm-up:

  1. Row 500m 
  2. Romanian Deadlift x15 w/bar
  3. 20m Broad Jump

Mobility:

Hamstrings & Lumbar: Banded Goodmornings, Foam Rolling, Voodoo Floss
Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat

Announcements:

CrossFit Justified Grand Re-Opening! September 19th! There will be a wod, food, fun and music! Join the event on FaceBook!

Lift of the Day:

Heavy Double Deadlift: 10 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

Jumpin Dead

Deadlift 185/115lbs
Box Jump 30/24"

2 Consecutive Tabata's
Alternate movements every :20 seconds of work. 
Score total reps.