Main – CrossFit
Main WOD
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups
Ladies Rx
Deadlift 155#
Box jump 20″
Competition WOD
C-1: Metcon (No Measure)
500m row x 5 ; rest 2 b/t
C-2: GHD Situps (Alt sets of 10 GHD + 5 strict pull up)
C-3: King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups