Wednesday

Deadlifts
5 sets of 3

fry up.
3 burpees
6 swings
9 lunges
5 rounds

I'm aware that it being 9 lunges and five rounds is 45-an odd number of lunges-so be it, I think if you're worried about one leg being slightly more "lunged" than the other-you really need more to worry about.

Monday

7 deadlifts-bw
25 situps
run 170 m
x 5
These short runs are proving very popular-I like them too as a workout tool, keeping the intensity high is key in what we do-when we see workouts that are long grinding affairs and kit heavy they detract from the purity of the CrossFit-although I'd hate to induce a comfort zone of just short runs.