5 Deadlift  225#/155# (Comp. 275#/185#)

10 Burpees

5 times.


1000m Row


Cleans  95#/63#    (Comp. 135#/93#)

Push Jerks

1000m Row

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The first workout comes from the 2008 CrossFit Games. At the time, 275# deadlift weight was considered to be very heavy in a CrossFit workout.  This past year's Games had the men doing a deadlift workout with 315#.  So, I guess heavy truly is a relative term.  Please, warm up completely before starting the workout.  Going fast with a heavy deadlift can be a dicey proposition if good form and a good warm up are not involved.  The second workout is a row sandwich, with a little "Grace" twist as the meat of the workout.  It's always an entirely different kind of a workout when you throw running or rowing into the mix of a benchmark workout.  Nothing new there. Should be fun. It's Friday!

A healthy expecting mother….

A healthy, happy child.