Posts in WODs

Post-workout:For completion:100 abmat sit-ups AMRAP 20:400-m run– Rest 1:00 between runs.

CrossFit TotalFor load:1-rep max back squat1-rep max shoulder press1-rep max deadlift

Rest Day

For time:1000-m rowthen…5 rounds:15 kipping pull-ups7 push jerks 75/115#

7 sets for load:3 hang power cleans 3 min max calories on AB

For time with a partner:200m run together5 synchro burpees10 thrusters 65/95# shared200m run together7 synchro burpees14 thrusters[…]

Rest Day