WOD(s)
If you haven’t….
“CrossFit Total”
Back Squat 1RM
Press 1RM
Dead Lift 1RM
If you have….
Row 1000m for max effort
record time

Rest 10 Minutes

“Basline WOD”
500m Row
40 Squats
30 Sit ups
20 Push Ups
10 Pull Ups
Record Time

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