6.18.14 – WOD

29 athletes listening in during the workout announcement last Friday.



Warm-up: 3 rounds for Quality of:

30 Double Unders
20 Hard Pulls on Rower
10 inch worm to Cobras

Then build up your deadlifts and warm up movements

WOD: “McGhee”

AMRAP 30 of:

5 deadlifts 275/165
13 pushups
9 box jumps 24/20 inch box


WOD: Every 5 minutes for 5 rounds:

Run 200 meters
15 Pull-ups
5 Burpees (jump as high as possible each rep)
15 KB Goblet Squats, Blue/Pink

Abs: 3 sets. Reps and movement is up to coach, rest between sets at least 1 minute

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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