CrossFit:

CrossFit Total:

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

WhipCON:

Ball Mission #270:

Carry a 20lbs/14lbs ball 1000m

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

Then lunge to corner and back(or fire hydrant if beginner: 100m):200m

Rest 2 min

Then lunge to corner and back(or fire hydrant if beginner: 100m):200m

then do this task:

3 rounds:
15 wallballs
15 med ball push press
15 med ball squats

then Carry a 20lbs/14lbs ball 1000m

-There will not be much time for a warm up,… so stretch, and warm up on your own. We will need to start this WOD soon as class starts because it make take 60min or more.

CrossFit Mean Streets
Downtown Los Angeles

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