• CrossFit to the Core

5/26/21 Wednesday's WOD - Happy Birthday Cici!!

*As a class, do 53 burpees for Cici's Birthday


A) 1 RM Deadlift (13 min)

0:00 - 5 @ ⅓

2:00 - 3 @ ½

4:00 - 2 @ ⅔

6:00 - 1 @ 80-90%

9:00 - 1 @ 90-100%

12:00 - 1 @ 95-105%


B) For Time

Buy-in: 500m Row

10-1 Countdown

KB Swings (1.5/1.0)

Goblet Squats (1.5/1.0)

Cash-out: 5oom Row


C) 5 Rds NFT

10 GHD Sit-ups

10 Banded Face Pulls


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