Warm Up:

Do at 80%:

1000m Row

Then complete in any order:

50 wallballs (30/20) -to 11 foot overhang wall (by rowers)
30 Pullups on grip strenghtheners

Strength:

Work to 3 rep max sumo stance Deadlift

Strength WOD:

Not Timed:

4 Rounds

5 deadlifts at 85% of 3RM
4 Burpee Box Jumps (30/24)
Run 300m (corner and back)

WOD:

Stations are 2 minutes each.
To be done at highest intensity
2 minutes rest in between

2 rounds:

1. Ski erg
2. Double unders
3. GHD situps
4. Axel bar clean and jerks (45’s/25’s each side)

CrossFit Mean Streets
Downtown LA

Comments are closed.