Call us  1685 Main St. W Hamilton ON L8S 1G5

fb.com/SteelCityCrossFitHamilton

Steel City CrossFit WOD

Warmup

3 rounds

30 foot bear crawl

15 situps

30 foot crab walk

15 squats

Power

Max. vertical jump – 5 attempts, rest between each

Strength

Pullups – 5 x 5 – do these weighted, unassisted full pullups, or negatives, bodyweight or assisted, to challenge the muscles

Wittman

7 rounds

15 KBS (24/20)

15 power cleans (95/65)

15 box jumps (24″/20″)

 

Be Sociable, Share!