Crossfit | 231213
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
8-calorie Echo bike as fast as possible

Rest 3 minutes between sets.

Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

DL: 280lbs

Broad Jump: 5 feet 6 inches

Echo Bike: 17 seconds 

Lift as heavy as possible while respecting the speed work. Add weight each round. Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan]. This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with max force and bike at max speed. The broad jump is a combination of force and speed.