Wednesday 8/6 WOD

Main – CrossFit

Be Happy and Stay Fit!

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Coach’s Choice


:20: Deadlift (Lift Exactly Every 2:30 Minutes)

10reps @50%
10reps @60%
8reps @75%
6reps @85%
4reps @90%


:40: Metcon (Time)

120 Wall Balls @20/14#
20min CAP

**100m Run For Every Time You Drop The Ball

Rx Plus Substitute 2 Muscle Ups for 100m Run

Road To Crush

Metcon (No Measure)

3 Sets, not for time:
6-8 Bent-Over Barbell Row
60 Sec Rest
10-12 Supine Ring Rows
60 Sec Rest
6-8 Banded Glute-Ham Raises
60 Sec Rest

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