Roy-boy Friday

Four out of five hero workouts down. Big ups to everyone who has come out and battled so far this week. We have had some long workouts, keep your eyes on the prize, for soon we will be able to rep some crispy Kopion CrossFit hero week t-shirts.

Friday's WOD was Roy:

5 rounds for time

15 deadlifts 225#

20 box jumps 24"

25 pullups

Once again revisit the deadlift, the foundational movement to almost all olympic lifts. Emphasis on perfect form is crucial on a high rep, high weight WOD like Roy, to prevent lower back injury. We found out that the box jumps coupled after the deadlifts were a joy on tired legs, ryan was lucky enough to do his on a 30" box! Good work everyone on pushing through this WOD, as we are all feeling the fatigue of Hero week.

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