Main – CrossFit Group WOD

Hope you all had a great weekend!

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Deadlift (5-5-3-3-1-1)

We are giving you half an hour to work up to that 1 rep max. IT IS MANDATORY that you take lots of time in between efforts to mobilize, keep warm and recover.

AMREP Double Unders (AMRAP – Reps)

As many Double Unders as you can in 10 minutes.

No singles.
Those that have lower end issues will row 10 minutes. And it won’t be a casual row. Giver ‘er McGyver.