Power WOD

Back Squat

Beginner: 3 x 5
Intermediate: 4 x 3

CrossFit WOD

500 m Row (Blind -You can’t see the monitor, coach will tell you when done.)

Max Reps Unbroken Push-ups (Hand Release)

Max Reps Overhead Squats (1/2 Bodyweight on the bar)

500 m Row (Blind)

1 Burpee for every second difference in the two rowing times.

Each event will be scored separately, rest as needed.

CrossFit Home WOD

400 m Run

Max Reps Unbroken Push-ups

Max Reps Unbroken Sit-ups

400 m Run

1 Burpee for every second between the two run times.

CrossFit Mobility WOD

Warm-up like an Olympian!