Saturday, 15 November 2014

MP CrossFit Tulsa 111514



Pick any lift, and perform one option:

1. Establish a 3-rep max


2. Establish a 1-rep max




Partner WOD

“Dance a Little”

20 Chest-2-Bar Pull-ups

40 Plate-facing-Burpees (45lb bumper)

60 Box Overs (24/20″)

80 Slammers (12/8)

100 Sledge Swings(10/8)

2000m Row


For Time

Equal work. Complete each exercise in it’s entirety before moving to next.




Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg



Post load and rep, time, and experiences to comments