CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest