July 27th, 2017

Today’s Workout

ENDURANCE:

“Christmas in July”

12 Days of CrossFit

Please note: this workout takes a long time. There will be a 50 min time cap so please arrive 5-10 min early if possible to get yourselves warmed up and ready. 

1. Rope Climb
2. Muscle-up
3. Snatch @ 95/65
4. OHS @ 95/65
5. Back Squat @ 95/65
6. Pull-ups
7. Wall Ball @ 20/14, 10′/9′
8. Squat Clean @ 95/65
9. Push-ups
10. KB Swing @ 2/1.5 pood
11. Box Jump @ 24″/20″
12. SDHP @ 95/65

Notes:

CFK original and classic…perform this WOD just like the song day 1, do 1, day 2, do 2 then 1, day 3, do 3 then 2 then 1…etc.

 

 

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