Main – CrossFit

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Main WOD

A: Luke (Time)

For time:

Run 400 meters

155-lb. clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots, 20-lb. ball

Run 400 meters

1.5-pood kettlebell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters

155-lb. weighted lunges, 15 steps

Run 400 meters
Womens weight – 105#


S-: Metcon (Weight)

S-A. Build to a Heavy Press in 20 minutes

S-B. Build to a Heavy 3 rep Back Squat in 20 minutes

S-C. Sled Drag 20 minutes or Airdyne 20 minutes

Categories: WOD

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