Five rounds of:
20 GHD Sit-ups
5 Push jerk
Post load and time.
beyond the whiteboard mean time – 10:00
Category: .Your WODs
3 attempts at your one rep max of the following lifts:
Back Squat
Shoulder Press
Deadlift
Then add up the weight on each of your heaviest lifts and add them up…..and there you have it! Your Crossfit Total!
For time:
10 muscle-ups
100 push press, 75 lbs
1000m row
Beyond the Whiteboard median (for Rx’d): 11:02
From mainsite
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Beyond the Whiteboard median for Rx’d: 17:00
from mainsite