Main – CrossFit

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Main WOD

M-2: GPP skill Not for Time (No Measure)

12 T2B
10 pistols
30 DUs
2-5 MU
3 sets

M-1: 30 squat clean thrusters

30 squat clean thrusters for time
Men – 135#
Women – 95#

Competition WOD

Bull (Time)

2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run


SW-A: Weighted Pull-ups (1 RM)

3-5 heavy sets.

SW-B: Chin Up (1 X MR)

Palms facing you.

SW-C: Behind the Neck Press (4 x 6)

Press from back rack.

SW-D1: Bar Dips (3 x 20)

Dips on a static bar.

SW-D2: Snatch Grip Shrugs (3 x 5)

Strict shrug with snatch grip.

SW-E: Fat Gripz DB Farmers Carry (3 X 20 M)

Farmers carry using Fat Gripz.
AHAP, use the red ones if you’re able.

Categories: WOD

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