Friday Workout: DL, 3 Rounds

Hey CF C-ville members!  We have an awesome new group on Facebook, so please request to join here: CF C-ville Members Group.  We will use this group as a forum and it will allow us to better connect and communicate upcoming events, things going on at the gym, comps, etc.



Deadlift, 5 sets of 3 reps

Notes: Rest up to 2 minutes between sets and try to work at 80% of a 1RM across all sets (or around 90% of your 3RM)


Level 1

3 Rounds for Time:

  • Push-up x 15
  • Box Jump Step Down (18/12) x 15
  • Wall Ball (12/6) x 25

Level 2

3 Rounds for Time:

  • Handstand Push-up x 10-15
  • Box Jump Step Down (24/20) x 20
  • Wall Ball (20/14) x 30

Notes: Scale reps on HSPU if necessary so that you can complete it unbroken or in 2-3 sets, or consider subbing standing dumbbell press.


  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

1 thought on “Friday Workout: DL, 3 Rounds

  1. 315
    12:23 10 hspu to 1 mat

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