2019-12-11 3 rounds each



3 rounds each for time
500m Row /1000m Bike
30m Walking Lunge
15 Box Jumps 24"(20")
10 T2B
30 Double Unders
* Rest until your wave goes again


Accessories
5 rounds
10 DB Single Arm Bench
12 Db Fly’s
8 Ring Dips
*Rest 2min between round


Every 90seconds
For 10 rounds
2 squat cleans
+ 1 Split Jerk
- add weight throughout

Google CrossFit News

  • Why is the Zone diet still being pushed in L1 seminars?

    Read more...
  • Crossfit 134 - KOKH FOX25

    Read more...
  • First (recorded) Muscle Up

    First (recorded) Muscle Up

    Read more...
  • What would be your bday wod?

    Read more...
  • Handstand progress! March 2018–> Today

    Handstand progress! March 2018–> Today

    Read more...
  • Timeline: CrossFit transforms as athletes unionize and new owner steps in - Axios

    Read more...
  • Weakness Wednesday: Post your Sticking Points - July 15, 2020

    Read more...
  • Virtual Healing: The CrossFit Shapesmiths Masters Program - Morning Chalk Up

    Read more...
  • First CrossFit Scholarship Level 1 Certificate Course a Successful “First Step in a Broader Mission” - Morning Chalk Up

    Read more...