WOD 06/08/18



CrossFit

1.

warm up

60-40-20

du

10 back squat @20/15

10 dl

10 shoulder press



2.

CrossFit Total

For max total load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift

3 attempts at each lift in each 4-minute window.

Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total


rest 5'


3.

AMRAP 12'

2-4-6-8-ecc...

burpees box jump over

only 1 power snatch + rep ohs @50/35


rest 5'


4.

for time t.c. 30'

1k row

30 ghd sit up

1k row

25 ghd sit up

1 k row

20 ghd sit up

1 k row

10 ghd sit up

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