Search
  • crossfitmilltown

WOD 3/21/18


Warm up x1 

1. Warm up easy 500m Row (full pulls) 

2. 100ft spider lunge 

3. 50 jumping jacks

4. 15 Single arm light DB press in kneeing position each side 

5. 15 scapular pull-ups 

6. 10 med ball cleans (14/20lb wall ball)

7. 30 sec swimmers 

8. 20 hollow rocks 

9. 8 Burpees 

(Movement prep for WOD) 

FOR TIME ( 20 Time Cap) 

Buy in: 45/60 Cal Row 

2rds of 

20 push press 75/115

10 Bar Facing Burpees 

20 squat cleans 75/115

10 Bar Facing Burpees 

20 Toes to Bar (Scaled: knees high as you can) 

10 Bar Facing Burpees 

20 SDHP (75/115)

10 Bar Facing Burpees 


42 views

4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

  • Facebook Round
  • Twitter Round
  • Google Round
  • Flickr Round
  • YouTube Round