Main – CrossFit

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Main WOD

A-ma: 2k Row (Time)

Max Effort 2k Row

B-ma: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds/reps as possible in 12 min of
200m run
10 power snatch 115/75
8 burpee over bar

Competition WOD

A-cmp: 2k Row (Time)

Max Effort 2k Row
Record time on main.

B-cmp: J.T. (Time)

Handstand Push-ups
Ring Dips


A: DB Box Jump – Deadlift Position (8 x 2)

Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Jump to height above what you can land fully extended.
*Rest 60
**Moderate weight.

B: Front Foot Elevated Reverse Lunge (3 x 16 (total))

Stand on bumper plate, step backward then lunge back up.

C: Seated Good Morning (3 x 11)

Good morning while seated on bench with feet on floor.
Same or more weight than last week.

D: V-Ups (5 x 10-15)

Categories: WOD

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