CrossFit Gym Ohio

Strength/skill: 5 x 10 knees to elbow
RX+ 5 x 5 SLOW and strict toes to bar

12 Minutes for max weight:
-3 cone shuttle run
-5 Pull-ups
-3 Squat cleans

*WOD begins with empty bar and a 12-minute countdown clock. After each 3 cone shuttle run, and 5 pull-ups athletes will complete 3 squat cleans…. empty bar then in any pound increments move the weight (load) up thereafter. Goal is to keep adding weight each round for max weight. When max load is met keep that weight for remainder of WOD. Mark down on board their final 3rep weight.

RX+ Bonus WOD:
3 Rounds for time of:
-12 Thrusters @95/65
-500 Meter row
*9-minute time cap



Scroll to Top