Friday – 151120 – Pick Your Own Poison


15 min to work up to a heavy 3 rep Deadlift
Note: Increase 5 lbs from last heavy 3 rep Back Squat if your set was below 250 lbs, and 10 lbs if it was above 250 lbs.


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

A video posted by West Metro CrossFit (@westmetrocrossfit) on

23.5″ Box Jump from one our awesome CrossFit Kids!  BTW, she’s only 6 years old!

 One of awesome CrossFit Kids doing a 23.5″ Box Jump at only 6 years old!
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