“The Quick and the Dead”
CrossFit Port Chester Benchmark WOD
- For Time
- Deadlifts (205/145 lb)
- Box Jumps (24/20 in)
With a running clock, perform the ascending/descending (pyramid) repetition scheme of Deadlifts and Box Jumps as fast as possible (“For Time“). Start with 3 Deadlifts and 3 Box Jumps, then 9 of each, then 15 of each, then 21, then back down to 15, 9, and 3 reps.
Score is the time on the clock when the last Box Jump is completed.
Tips: The deadlift will make the box jumps tougher and vice versa. At 75 reps of each movement this workout is not quite an all-out sprint for most.
intermediate athletes should finish in 8-12 minutes.
About the wod
Background: We first found this workout posted by CrossFit Port Chester (New York, USA).