Monday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

:30 Good Mornings

:30 Single Unders

:30 Up-Downs

-1:00 Rest-

1 ROUND

:30 High Jump Single Unders

:30 Straight Leg Sit-ups

:30 Fast Jump Single Unders

:30 Up-Downs

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

“BLACK WIDOW” (Time)

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

-10:00 Hard Cap-

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