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“The Quick and the Dead”

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CrossFit Port Chester Benchmark WOD

32.8K 961
  • For Time
  • 3-9-15-21-15-9-3
  • 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.


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Background: We first found this workout posted by CrossFit Port Chester (New York, USA).

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