White Oak WOD:
Back Squat 5-5-5-5-5
15 min amrap
5 pull-ups
10 push-ups
15 box jumps
Downtown WOD:
(not sure what this all means? Don’t worry about it. Just show up and we’ll coach you!)
Strength: Strict press – Warm up, then: 5-4-3-2-1-1-1. Last set should be a 1 RM attempt, if you are feeling good.
Work Capacity: “SQT”. Complete 3 rounds for time of the following…
10x ground to overhead (95#/65#)
200m shuttle sprint (50m there and back twice)
This weekend is the CrossFit LiftOff! We’ll have a quick WOD on Friday, followed by a “main event” on Saturday morning! Register online here ($10) to have your scores registered against worldwide competitors based on bodyweight. Or just show up and fly under the radar!
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