Main – CrossFit

View Public Whiteboard

Main WOD

A1: Shoulder Press (3 x 2 AHAP)

A2: Push Press (3 x 2 ; super set with A1)

B: Metcon (AMRAP – Rounds and Reps)

200m run

20 alt OH lunges 45/25

10 burpee to plate

5 strict pull ups


C: Metcon (Time)

If time allows…..

500m row

100 DUs

For time

Competition WOD

A: Skill dip/MU/DU (No Measure)

3 sets not for time of

10 ring dips

5 MU

50 DUs

B: Metcon (Time)

400m run

15 OH squats 95/65

10 C2B pull up

4 rounds for time

C: Handstand Walk (6-8 min )


S-: Metcon (AMRAP – Rounds and Reps)

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

S-B. Build to a Heavy Push Press in 20 minutes

S-C. 40 Wall Climbs for Time and Form

Categories: WOD

Previous Post:


Next Post: