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SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
14 I did this!
In teams of two ….
Row 3,000 m (Alternate every 500 m)
AMRAP while partner is rowing:
15 Hollow Rocks
10 Burpees
Score is row time and total reps of AMRAP
Consult “INSTRUCTION VIDEOS” if you don’t know about hollow rocks.
From CrossFit OKC
5 RFT
10 Back squats to a box
20 GHD situps
The squats are all the way to the 12″ box, lift your feet off the ground, replant your feet, and then stand back up for one rep.