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Back Squat

5-5-5 (1st set@40%, 2nd @50%, 3rd @60%)

This is a deload week

Then,

7 rounds for time of:

9 Deadlift

6 Hang Power Clean

3 Front Squat

-All lifts @95#/65#

-8 Burpee penalty for each drop

Miami Endurance:

5x Intervals

3+ Hours After CrossFit North Miami Beach WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Comments: Congrats again to L.D., Luis and Maria G. for competing this weekend in the Swamp Monster. Luis hit a p.r. clean & jerk @135# during workout #1.  Next challenge will be The Iron Curtain in October.