—New Species CrossFit Royal Oak—

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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

04
14
2024

WOD 04.15.24

Strength:

Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Post loads and times to beyond the whiteboard.

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04
14
2024

WOD 04.14.24

Conditioning:

Run 1.1 mi

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Med Ball Hang Squat Clean, 50/40 lbs
Toes-to-bar

Post times to beyond the whiteboard.

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