6.22.15 – WOD 

 Women CrossFitters mobilizing their front rack before training on Thursday. 

Monday

CrossFit 

Strength:

Back Squat 20RM 

• start at 65% of your 1RM

WOD:

For time: 

50-40-30-20-10 of: 

Double Unders

10-8-6-4-2 of:

Bar Muscle-ups 

5-4-3-2-1 of:

Clean & Jerks, 205/135 pounds 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of: 

15 GHDSU

15 Hip Extensions

BaseFit

WOD:

20 minute AMRAP of:

6 DB Snatch, alternating 

8 Box Jumps

10 V-ups

200 meter Run 

Warm down:

Same as CrossFit  

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

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