5.4.15 – WOD 


The Team CrownTown army that invaded the Three Amigos competition in Upland on Saturday. Great looking group we’re proud to have represent us. 




Every 2:30 x 5 sets perform:

2 Front Squats + 1 Split Jerk 

• week 1 @ 80% of your 1RM Clean & Jerk —> same loads across all sets; add 10 pounds each week 


For time:

Row 120/100 calories 

Minute 1 = Row max calories 

Minute 2 = 3 Power Cleans + 6 Chest to Bar Pull-ups

• Power Cleans @ 70% of your 1RM 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of:

10 Handstand Push-ups

8 Bulgarian Split Squats, each side (add weights via KB/DB in each hand) 



EMOM x 30 minutes of:

Min 1 = 200 meter Run 

Min 2 = 10 Lateral Burpee over PVC 

Min 3 = 20 Russian KBS, heavy

• coach may scale up/down the distance and/or repetition with each athlete. The goal is challenging, but doable 

Warm down:

Same as CrossFit 

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

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