“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Rest Day
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Cool image from Coach Rut’s site
“Twins“
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
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“SQUAT SHORTZ”
Get your run legs and your squat shortz out people!
WOD
400mtr run
50 air squats
4 rounds for time
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Three rounds for points:
185/135 bench press max reps one minute
rest 30 seconds
Row max calories one minute
rest 30 seconds
Knees to elbows max reps one minute
rest 30 seconds
Double Unders max reps one minute
rest 30 seconds
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Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
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