Crossfit | 240110
For load:
5-5-3-3-1-1
Deadlift 
Build to a 1-rep-max deadlift

5s: 220|250
3s: 275|300
1s: 315|330

You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible. Warmed up on the rower and then worked up to starting weight of 220-pounds with trap bar (handles up).