1.  On the Minute x 10 min

Deadlifts x 3

*start @ 50% for 3 sets* don’t exceed 80%

*3-5 Barbell rollouts between sets

 

2.  3 rounds for quality:

  • Deadlifts x 10 @ 60%
  • SL Bench Squat x 5+5
  • Side plank prep + leg lift x 10 +10

 

3. “Gas Pedal”

How fast can you complete?

  • 750 meter Row
  • 100 Double-Unders
  • 30 Burpees over the Rower (*modification: a barbell)

 

“Gas Pedal” is a sprint WOD programmed by CrossFit Southie in Boston for their 2014 Southie Showdown.

Original requirements for the burpees were ‘over the paralette’ but we substituted ‘over the rower’ to make the workout more accessible by reducing the equipment required.