WOD – Page 104 – CROSSFIT EAST

Tuesday 20220104

Run 1,200 meters

60 kettlebell swing

30 pull-ups

Run 800 meters

40 kettlebell swings

20 pull-ups

Run 400 meters

20 kettlebell swings

10 pull-ups

Fran

21-15-09

Thrusters

Pullups

Try to best Josh Everetts time of 2:37

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots

1 rope climbs, 15 ft

Do something different.

Run 2,500 meters

Ruck 3 miles.

Last-Chance Qualifier Event 1

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

Deadlift 5-5-5-5-5 then Handstand Holds. Max hold.

rest 60 seconds between each attempt – Work for 10 minutes.

Front squat 10-5-3-1-1-1-3-5-10 reps