Buy-in: 1000 Meter Row
-then-
4 Rds
10 Deficit Push-ups 45/25
15 OH Squats
10 Deficit Push-ups
15 Box Jumps 24/20
135/95 115/85 95/65
*Crossfit WOD can be accessorized with a couple rounds of the sled movements from the CST WOD.
5 Rounds (no clock, just keep moving, good form)
10 - Front Squats (155/105)
Rope Pull (length of rope) 3-45s guys, 1-45 + 1-25 girls
10 - Deadlifts (185/135)
Sled Push (30' down/30' back) same weight as rope pulls
10 - Pull-ups, strict