Main – CrossFit

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Main WOD

M-1: Deadlift (Build to a 1RM in 20 min)

M-2: GHD Situps (2 x 12-15)

M-3: Metcon (AMRAP – Reps)

AMRAP 6 of

15 wall ball

7 burpees

Competition WOD

C-1: Metcon (No Measure)

500m row x 3 ; increase speed each set

C-2: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

C-3: Metcon (No Measure)

Easy 1500m row ; recover


S-A: Strict Press (Strict Press 2×10 @70%; rest 2 minutes)

S-B: Dumbell Strict Press (Dumbell Strict Press 3×10; rest 2 minutes AHAP)

S-C: Single Arm DB Row (Single Arm Dumbell Row 4×10; rest 2 minutes AHAP)

Bent over DB row with one arm.

S-D: Metcon (Calories)

5 sets; rest 3 minutes

Airdyne Sprints 20 seconds ALL OUT

Categories: WOD

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