Today’s WOD is the CrossFit Total with a Bonus round (see X-tra).
New to CrossFit? Check out the CrossFit Total requirements.
Warm Up – One Round
- 400-Meter Run
- 20 Air Squats
- 15 Push Press – 45#
- 10 Deadlifts
CrossFit Total – 3 attempts at each exercise – Cannot reduce weight if an attempt is not successful
- Back Squats (below parallel)
- Shoulder Press (absolutely no body movement)
- Deadlift (no drop)
These numbers are important. You are expected to know your 1-Rep Max.
Death by Burpee – EMOM increase your burpees until you cannot complete them in 60-seconds
- 1 Burpee the first minute
- 2 Burpees the second minute
- 3 Burpees the third minute
- 4 Burpees the fourth minute