On Saturday, Feb 7, our sister box, CrossFit Johns Creek, celebrated their 4 year Anniversary of being Open!!! Come celebrate with today’s WOD!
Warm-up & Mobility: 15 Minutes
Strength: Deadlift – work to a heavy set of 5
Conditioning: For time “CFJC Benchmark” aka “Level II Benchmark” – RX is on
- Run 400m
…then 3 rounds of:
- 5 Pull-ups
- 10 KB Swings (24/16k)
- 10 Burpees
OR – If you have RX’ed this WOD in under 5 minutes, upgrade to –
- Run 400m
…then 3 rounds of:
- 5 C2B Pull-ups
- 10 KB Swings (30/24k)
- 10 Burpees to a 6″ target
