—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

Today’s WOD

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

01
31
2023

WOD 01.31.23

Strength:

Push jerk, 2-2-2-2-2

WOD:

Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks

post loads and rounds to beyond the whiteboard.

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01
30
2023

WOD 01.30.23

Strength:

Front squat, 5-5-5-5-5

WOD:

3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Post loads and reps to beyond the whiteboard.

****