WOD: Monday the 13th July 2015

Sunday, July 12th, 2015 / CFMSD Workout of the Day

CrossFit Class

Warm up

Grab a partner and you’ll AMRAP strict pull ups while they run 100m.

x5 sets each.


Then 50 band good mornings broken up however you wish before breaking into the EMOM.



EMOM for 15min

1st– 7 deadlifts T&G

2nd– 14 KBS 24/16kg

3rd– 7 burpees AFAP

*Building in weight on DL. Score is lightest – heaviest DL. You can’t miss rounds, scale if you must.


Comp group


15min EMOM:

1 Clean and Jerk

*Building 2.5-5kg every minute. Every 5th minute back off the weight and build again.



Back squats 3×6

*Build if you want. Same across is also fine.



Reverse “Hulk Hogan”

Every 2 minutes for 10 rounds (20 mins total)

7 Burpees

5 PC 85/60kg

3 Muscle ups

*If you miss rounds, keep going. Goal is to get all work completed.