Warm up 3 rounds of 50 lunges 25…

Warm-up

3 rounds of:

  • 50 lunges (25 each leg)
  • 25 ring rows
  • Dumpster run (maybe 300-400m)

WOD

5 rounds of 3:00 AMRAP (1:00 rest between rounds)

  • 3 Single arm push presses with each arm (30#)
  • 6 Burpees
  • 9 Squats

Completed

  1. 2 rounds plus 6, 6
  2. 2 rounds plus 6, 2
  3. 2 rounds plus 6, 2
  4. 2 rounds plus 6, 3
  5. 2 rounds plus 6, 2

Finisher

Tabata alternating between plank and bicycle (4 each)

8 Tabata mountain climbers

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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