Warm Up
Every :90 seconds for 9 mins:
- Row 300/250m
- 75 Double Unders
Strength
Front Squat
5-4-3-2-1
WOD
50 Double Unders
40/30 Calorie Row
30 Wallballs
100 Double Unders
30 Wallballs
40/30 Calorie Row
50 Double Unders
Level 2- 25/50 Double unders
Level 1- 100/200 singles
ADV – 30lb/20lbWall ball; 100dubs, 200dubs, 100dubs
Extra Work
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
Too much blood flow to your head? Scale to 30 GHd’s. HSPUs can be scaled to kipping or a reduced number of strict
WOD credit
CrossFit.com
Too much blood flow to your head? Scale to 30 GHd’s
Olympic Lifting Class **4:00 Only**
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