Main – CrossFit
Warm-up (No Measure)
3 Rounds / 30sec at each station
Jumping Squats
Sit Ups
HR Push Ups
Strict Pull Ups
Gymnastics
Handstand practice.
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 Deadlifts (225/135#)
2 Man Makers (35/20#)
*90 Sec Rest*
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
5 Hang Power Cleans (115/75#)
5 Push Press (115/75#)
After Party
100 Russian twist with Plate (45/25#)
as brutal as this WOD was, I would like to see more like these with heavier weight and a lower time. personally, this is just something I would like to work on.