12 Jan2018 wodify 0WOD Friday, January 12, 2018 South Landing CrossFit - CrossFit Practice Deadlift (Moderate 3) We will begin with a skill session. Then, you will have 8 minutes to build to a moderate set of 3. This should NOT be a new 3RM. For Friends: Build to a light set of 3 with either a barbell or kettlebell. Training Metcon (Time) Filthy Thirty-to-Fifty-ish (16 min. Cap): 30-50 KB/DB Deadlift 30-50 Thruster (45/35 or DBs) 30-50 Sit-ups 30-50 Jumping Pull-ups 30-50 Kettlebell Swings 30-50 Walking Lunge 30-50 Double Unders (50 Single Unders)Since today is Bring a Friend Day, there will be multiple scaling options and ways to complete this workout!