On Saturday, Feb 7 we had our 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
Check your score from the last time we did this WOD: http://www.crossfit-johnscreek.com/wod-for-friday-august-15-2014/
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
Click here to sign up for today’s class.
