Build to 1 rep max deadlift
5 min AMRAP
Burpees
rest 3 min
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 13 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 13 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
Barbell WOD
3 rounds for time:
200M sandbag carry @ (AHAP — this should NOT be easy)
10 muscle ups
rest 5min
3 rounds for time:
20 lengths (10 lengths per side) of the following –
50′ offset waiter carry
Men’s raised hand @ 53 — Men’s opposite hand @ 70 pounds
Women’s raised hand @ 35 — Women’s opposite hand @ 53 pounds
rest 5min
Shuttle sprint test:
15 sprints length of the gym and back is 1
*try to get it down in under 90sec, if you do repeat with a rest of 1:1 ratio
15 min to build to 1rep max back squat
WOD
3 rounds for time —
200M med ball run 20/14
20 Wall Balls
20 power cleans @ 135 or more (10 consecutive reps should be impossible)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com