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“010322”

CrossFit Main Site Daily WOD

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  • Jump Rope 300 jumps
  • Sit-up 30
  • Back extension 20
  • Walking Lunge 30 steps
  • Push-ups 30
  • Pull-ups 15
  • Bike 1.5 miles
  • Ab bench 25% BW X 25
  • Stiff Legged Deadlift 50% BW X 21
  • Deadlift 75% BW X 15
  • Bench-press 75% BW X 12
  • Upright Row 50% BW X 10
  • Row 1000 meters
  • Hollow Rock 1 min
  • Arch Rock 1 min
  • Back Squat 75% BW X 15
  • Push-press 50% BW X 12
  • Power Clean 50% BW X 10
  • Calculate loads (BW = body weight) before beginning.
  • Time entire workout. Shortest time "takes it."

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