Deadlift  5,5,3,3,2,1

Then.

10 Deadlift   175#/115##   ( Comp.250#/175# )

15 Burpees

20 Pull Ups

25 Box Jumps  24"/20"

3 times.

Post load and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Make sure you warm up properly prior to any attempts at a max load.  For this deadlift workout, you are going up in weight in each of the sets, with the larger jumps in load coming in the 3 rep range. You will only get one attempt for your max lift for the day.  If you are not planning on competing in any CrossFit competitions in the coming year, do not use competitor loads for the second workout.  Focus your efforts on getting stronger over all before you try to use these workloads designed for competitive athletes.

REMINDER:  We will be having our 2nd Annual CFEC Beach Workout this Saturday, August 28th at Law Street beach in Pacific Beach.  ALL CLASSES will be held there this Saturday. The gym will be closed.  Classes are scheduled for 8:00, 9:00 and 10:00 on the beach.  Please come join in on the fun and plan on staying afterwards for some fun in the surf.  All are welcome.

Congratulations to Audrey Espinoza for completing the CFEC Beginner's Element Class.  Keep your eyes on this women, as she is already doing her burpees as Rx'd.  Way to go Audrey.