CrossFit Civitas

WOD/News

What we've been up to recently…

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WOD 9/4/2019

A. Power Clean Heavy Double – Heavier than last weeks 3 B. AMRAP 10 5 Bar MU 15 Burpees 20 DBS

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WOD 8/4/2019

‘KELLY’ 5 RFT: Run 400m 30 Box Jumps @24”/20” 30 Wall Ball @9/6

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WOD 5/4/2019

Alternate between A & B A. AMRAP 4 4 GTOH 70/50 8 Box Jumps Rest 2 minutes B. AMRAP 4 15 Wall Ball 10 Down Ups Rest 2 minutes X 3

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WOD 4/4/2019

A. Overhead Squat 1 Rep Max B. For Time: 30 S/A DB Hang C+J @22.5/15 (change every 5) 20 OHS @42.5/30 10 Muscle Up (ring or bar) Rest 2min Repeat x3 SCALING DB – load OHS – load MU – transitions, jumping BMU, 20 Pull Ups/ Ring Row

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