If you fell down yesterday, stand up today. H. G. Wells

Live Free CrossFit – CrossFit

Dumbbell Arnold Press (3×6-8)

A2) Face Pulls 3×8-10

Metcon (AMRAP – Rounds and Reps)

WOD RX

30 dubs each

20 Syncro deadlifts 225/185 (2 people on bar)

30 dubs each

20 Syncro bar facing burpees

30 dubs each

20 Syncro t2b

30 dubs each

10 min amrap

Metcon (AMRAP – Rounds and Reps)

WOD Intermediate

30 dubs (combined)

20 Syncro deadlifts 185/135 (2 people on bar)

30 dubs

20 Syncro bar facing burpees

30 dubs

20 Syncro t2b

30 dubs

10 min amrap

Metcon (AMRAP – Rounds and Reps)

WOD Beginner

30 singles each

20 Syncro deadlifts 155/105 (2 people on bar)

30 singles each

20 Syncro bar facing burpees step over

30 singles each

20 Syncro knee raises

30 singles each

10 min amrap