Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:

3 Rounds

200m Run

10 Shoulder Press

10 Pause Good Mornings

10 Abmat Sit Ups


5 Sets of 3 Reps

2 Pause Haulting Clean Grip Deadlift

Pause for 2 seconds at each of the following positions-

2″ below the knee and mid thigh


Every 90 seconds for 15 minutes

(10 sets)

5 Hang Power Cleans

15 Hand Release Push Ups

(Pick a load on the Hang Power Cleans in which you can do unbroken, but will be extremely challenging in the later rounds)

Cash Out:

2 Sets

Supine Ring Rows x10 reps

Rest 60 seconds

Hollow Body Hold or Rock x60 seconds

Rest 60 seconds[/fusion_text][/fullwidth]