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07
27
2017

Uncommon WOD – 072817

CrossFit 1.0

A-1.
Two sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 60 seconds
Push-Ups x 12-15 reps @ 2010
Rest 60 seconds

A-2.
Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

B. Same as 2.0

CrossFit 2.0

A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

B.
For time:
10 Strict Handstand Push-Ups OR 5 wall walks OR 10 push-up to pike
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (70/55)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (70/55)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups OR 5 wall walks OR 10 push-up to pike

*Courtesy of CrossFit Invictus

author: Jacob Watts

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