Strength:
Turkish getup, 3-3-3-3
WOD 1:
13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups ( or 60 pull-ups)
Rest 5 minutes
WOD 2:
12.1
Complete as many burpees as possible in 7 minutes
Post total reps from each WOD to beyond the whiteboard.
CrossFit ruck
15min amrap w/ partner
– stone cleans
– 5 burpees EMOM
—
15min amrap w/ruck
– box step overs
– 3 man makers EMOM
—
600m run immediately after each WOD
