CrossFit Ohio

Strength/Power
5 Rounds of: (complete in 12 minutes)
-5 Deadlifts (add load each round)
-3 Knee hop to broad jump

WOD
-5 Minutes for Max distance row

*Rest 3 minutes

-Complete as much of the ladder as possible in 5 minutes:
a. 10 Box jumps @30/24
b. 20 Pull-ups
c. 30 Push-ups
d. 40 Toes 2 bar
e. 50 Burpees
f. 60 Kettlebell swings @53/35 (American)

Afterburner: 4 rounds of handstand holds
-90 Seconds
-60 Seconds
-45 Seconds
-30 Seconds

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