CrossFit WOD
PERFORMANCE
A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes
B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots
CrossFit WOD
FITNESS
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Wall Ball Shots x 15 reps
Rest 45 seconds
Elbows to Plank x 8-10 reps
Rest 45 seconds
B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – 400 Meter Run
Station 2 – Dumbbell Man-Makers
Station 3 – Rest
BootCamp WOD
INTENSITY
A.
16 MIN Alt EMOM
A) 20 Wall balls
B) 12 Calorie Row
C) 20 Box Jumps
D) 15 Split Jump Burpees
*1 Minute per Movement
*No rest between rounds
*Total reps: 220
B.
6 Min AMRAP
6 Sumo Deadlift High Pulls
12 Skull Crushers (1 Heavy DB)
24 Air Squats
