WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

Run 200m or row 250m

10x Inch worms

20x Squats

30x GHD Bach Extensions

40x double unders

Hamstring stretch

Calf stretch

Strength/Skill

Bench Press (25 @ 75% + 25 strict pull ups + 25 ring dips)

a SLOW 15 min AMRAP, Complete at least 1 round .

RX+: weighted vest

WOD

Metcon (Time)

5 rounds

5x Deadlift (75-80% 1RM)

10x Wall Ball Shots

15x Burpees
RX: 20/14

RX+: 30/20

Deadlift