Main – CrossFit

The first portion of today’s class you can do one of two things. You can either re-test the Whole Life Challenge benchmark WOD, or you can do the Weightlifting piece. After that, both groups will do the metcon.

Metcon

Metcon (AMRAP – Reps)

Whole Life Challenge Benchmark WOD
11 min AMRAP
800m Run
75 Squats
50 Situps
25 Pushups
Max Burpees with remaining time.

Weightlifting

Power Clean (1RM)

Metcon

Metcon (Time)

Stef Smith’s Birthday WOD

6 rounds
200m run
6 Handstand Pushups
6 Power Cleans (155/95)
6 Goblet Squats (70/53)