CrossFit Workout of the Day
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FORGED FRIDAY

Skill:

Rope climb

WOD:

Ralph

4 rounds for time of:

8 Deadlifts, 250 lbs

16 Burpees

3 Rope Climbs, 15 ft

Run, 600 m

Post times to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD 09.20.18

Strength:

Snatch balance, 2-2-2-2-2

WOD:

5 rounds for time:

10 Backsquats, 155/105lbs

30 Double unders

Post loads and times to beyond the whiteboard.

WOD 09.19.18

Conditioning:

250m row x5, 90 seconds rest between

WOD:

Amrap in 12 minutes:

5 Box jumps, 30/24 inches

7 Ring dips

9 abmat situps

Post times and total rounds to beyond the whiteboard.