Warm up
4 rounds
5 compression squats
5 wall walks
100′ oh carry each arm
10 calories
Strength
Bent over row
10×5
Superset with
2 DB curl to press
10×6
WOD
10 minute cap
Buy in
Calories
With remaining time, max thrusters
Warm up
4 rounds
5 compression squats
5 wall walks
100′ oh carry each arm
10 calories
Strength
Bent over row
10×5
Superset with
2 DB curl to press
10×6
WOD
10 minute cap
Buy in
Calories
With remaining time, max thrusters
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 