WOD – Monday – 080914

From the Blog

WOD – Monday – 080914

Well done this past week to all CrossFit Devonport peeps. There were a lot of PR’s set and everybody looked a lot better in movement and skill.

Here’s a PR for Daniel Beamish who pulled 200kg.

Now, to continue the hard work and move forwards with the next phase of training!

A. E4min x 4rds:
– Back Squat x 10reps @ tough weight @ 2011 tempo
– Strict Pullups x AMRAP (leave a rep in the tank so that you are able to do them correctly)

B. 5RFT:
– KB Man-makers x 3 (Pushup, KB Renegade Row, KB Clean, KB Press)
– Strict Dips x 3
– Run x 100m (out the door, around the sleepers and to the red newsagent brick fence and back)

C. E3min x 5rds:
– Assault Bike Sprint x 20sec @ very hard

Monday’s Results:



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