CrossFit

Warm Up

400 m Run
3 Rounds of “Cindy”
400 m Run

 

WOD

“Bulger”
10 Rounds for Time
150 m Run
7 Chest to Bar Pullups
7 Front Squats (135/95)
7 HSPU

No Kip? Do 7 strict pullups

L1) 8 Rounds

L2) 7 Rounds

ADV: 115/75

INT: 95/65

BEG: 75/55

Intensity

Warm Up

3 Rounds
150 M Run
10 PVC Good Mornings
5 Box Jumps
5 Kipping Pullups or attempts
10 DB Front Squats

 

WOD

“Lumberjack 20” – Intensity Version
For time:
20 Suitcase Deadlifts (40kg/32kg)
Run 400m
20 KB swings (32/24)
Run 400m
20 DB Overhead Squats per side (50/35)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) Sub kipping, No kip? 20 Strict
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (50/35)
Run 400m