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CrossFit Siege – CrossFit

Core WOD

3 ROUNDS

30 ON / 15 OFF

-HOLLOW ROCKS-

-PLANK ROCKS-

-SIT-UPS-

-PLANK K2E-

Metcon (Time)

21-15-12-9-6-3

Deadlifts 225/155

Toes to Bar

*2 Wall Climbs or 25ft HSW between rounds

EWOD

1K row for time

4 Rounds

400M run

30 Russian Twists

20 Air Squats

10 DB oh Squats

Back Squat & Deadlift (1 RM )

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