WOD – Thursday 5 July 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    On the 4:00
    400m run
    1 round of DT 70/45kg

    Score is your slowest round.

    DT: 12 deadlifts, 9 hang power cleans, 6 push jerks

  • CROSSFIT LITE:
    5 Rounds:
    On the 4:00
    Row 500m
    30 Kb swings
  • CFP GYMNASTICS:
    5 sets max strict pull ups (use band if needed)
    5 sets max strict ring dips (use band if needed)
  • CFP BARBELL:
    Power clean
    5-5-3-3-3-1-1-1-1
    Split jerk
    3-3-2-2-2-1-1-1-1