Main – CrossFit
Main WOD
Active Recovery (No Measure)
Tempo Run
10 Rounds of:
200 m Run
60 Single Unders
10 Sit Ups
100 m Walk
Competition WOD
Active Recovery (No Measure)
Tempo Run
10 Rounds of:
200 m Run
60 Single Unders
10 Sit Ups
100 m Walk
SWOD
SW-A: Push Press (5 RM in 3-5 Heavy Sets)
SW-B: Bent Over Row (10-8-6-20)
SW-C: Weighted Bar Dips (10-8-6-20)
SW-D1: Band Pull Aparts (4 x 12)
SW-D2: DB Shrugs (4 x 12)
Palms in.