WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

25x Push-ups

25x Squats

25x Sit-ups

Double Unders 2 minutes

(10 min)

Strength/Skill

Power Clean (2 @ 50%, 2 @ 60%, 2 x 2 @ 70%)

(4 min EMOM)

Shoulder Press (find 5RM for the day; Then 4 x 5 @ 90% of 5RM)

(15 min)

Bent Over Row (DB Row 5 x 10/arm)

(5 min)

WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71