WOD

20-16-12 reps for time of:
Box step-ups
Dumbbell Push Press
Pull-ups

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
*You choose box height

Or, as a 2-person team...
20-16-12 reps for time of:
Box step-ups
Dumbbell Push Press
Pull-ups

Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
*You choose box height
*This is done with both people working at the same time. Each person must be synchronized at the top of each movement.

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

REST DAY!
Get out of the gym.

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

4 Rounds, each for time of:
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

*1:1 to 1:2 work-to-rest ratio between rounds.
*Compare to 06.17.2022

Or, as a 2-person team...
4 Rounds for time:
Partner "A"
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"
Partner "B"
10 Deadlifts, 70% 1RM
20 Burpee Box Jump Overs, 24"/20"

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

For distance:
Run for 30 minutes.

At the 5, 10, 15, 20, 25 & 30 minute mark do 25 walking lunge steps. Keep the clock running. The total distance you run in meters is your score.

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

REST DAY!
Get out of the gym.

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1