In WODs

Pork and beef mince cake with bacon weave topping

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

 

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