Main – CrossFit

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Main WOD

M-1: Overhead Squat (In 6 attempts establish a 1 RM (10 min))

M-2: Metcon (3 Rounds for time)

3 sets each for times of

300m row

8 burpees over erg

4 C/J 155/105 TnG

Rest 4 min b/t sets

Competition WOD

C-1: Back Squat (Complete the following in 10 min)

C-2: Metcon (3 Rounds for time)

Shuttle run x 3

12 KB swings 70/53

6 Box jumps 30/24

Rest 3-4 min

3 sets each for times

15 min max
These are all max effort sets…get after it!!

C-3: Pull up complex (15 min cap…)

3 weighted pull ups 45/25

5 strict pull up

7 kipping pull up

Each set must be unbroken to count

10 sets for time
Use a DB b/t feet for #s, drop weight for strict and kipping….unbroken means no letting go of bar for all 15 reps


S-: Metcon (No Measure)






65% 5×8 reps; rest 2-3 minutes


Front Squat 4×8; rest 2 minutes AHAP (as heavy as possible)


Romanian Deadlifts 3×15; rest 60 seconds Light to Mderate Load


5 sets:

10 Back Extensions; rest 30 seconds

90 second Plank Hold; rest 30 seconds

Categories: WOD

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