workout of the day

Crossfit workout of the day:
Front squat 3-3-3-3-3 reps

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Gym Jones Workout:

Strength

Workout Type:
Description:	Workout: 10 minute Row @ easy pace Then: Work up to Heavy DL Then: 6x1 Deadlift @ 90% 1RM Rest 4 minutes between sets Then: Row 500m for time Then: Cool Down
Notes:	Deadlift, 500m Row: Mikee = Deadlift @ 225# , 500m Row in 1:56 (new PR)

WOD

Today, because I'm bad ass, I did BOTH the Crossfit WOD *and* the Gym Jones WOD. Yeah, boyeeeee.

Crossfit:

Front squat 5-5-5-5-5 reps
@85 lb

Gym Jones:

Workout:
"Jonescrawl"
10x DL @ 115% of bodyweight + 25x Box Jump on 24" box
Three rounds

I actually did 155 lb for 2 rounds and 165 lb for the last round. It's been a while since I did deadlifts at big weight, so I didn't want to get hurt!