CrossFit Macomb Grand Opening!
WOD 1
Tabata Sumo Deadlift High Pull, 45 lb / 30 lb
Tabata Jump Rope
Tabata is 20 seconds of work followed by 10 seconds of rest performed for 8 rounds, a total of 4 minutes.
Post the lowest number of reps for each tabata.
WOD 2
Five rounds of:
10 Wallball, 20 lb / 14 lb ball
10 Push-ups
Post time to comments.
WOD 3
Five rounds for time of:
5 Supine Body Rows
10 Push-ups
15 Squats
Post time to comments.
WOD 4
"Fran"
21-15-9 rep rounds of:
Thrusters, 95 lb / 65 lb
Pull-ups
Post time to comments.
WOD 5
As many rounds as possible in 7 minutes of:
7 Kettlebell swings, 1.5 pd / 1.0 pd
7 Burpees
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