CrossFit Winston Salem – - -CW

Rest day

Snowman for time

Back Squat 1-1-1-1-1-1-1 reps

Back Squat 1-1-1-1-1-1-1 reps

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep

Five rounds for time of: Row 500 meters 135 pound thruster, 7 reps

For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups

Rest…for time

Team WOD 200m Med Ball carry 100 pull ups 200m Med Ball carry 200 push ups 200m Med Ball carry 300 squats 400m Med Ball 100 burpees

Three rounds for time of: 50 Double-unders 50 Back extensions