WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

25x each with a PVC:

Shoulder dislocates

Shoulder press

Overhead squat

Romanian deadlift

Bent row

Good mornings

Warm-up

Front Squat (No score)

5 min to warm up proper front squat positionings

Strength/Skill

Front Squat

5RM; 4 x 5 @ 90%

(20 min)

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
RX: 20″ for both men and women

If we have 9+ people start half the group 3 minutes after.