Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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