CrossFit PARADISE

WOD

Every minute on the minute for 12 minutes:

Sprint 100m

Then perform

10 Squats / 5 Push ups

Alternate between Push ups and squats at [...]

WOD

AMRAP 10 minutes

7 Deadlift 100kg
15 Push ups

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WOD

AMRAP 5 mins

Kettle bell swings

Rest 3 minutes

Repeat

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WOD

21-15-9

Dead lift
Double unders

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Try and Deadlift a weight that is about 60 – 75% of your 1 rep max.  If you don’t have a double under, do four singles.

CrossFit is also [...]

WOD

3 Rounds for time:

10 Overhead Kettle Bell Squat
15 AB Mat sit ups
20 Push Press
Run 400m

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WOD

Run 2.5km

Then

100 Pull ups for time

Post times to [...]