CrossFit Immaculate – WOD
Warm-up
Warm-up (No Measure)
3 rounds
200 m run
10 kip swings
50 single unders
Skill/Strength
Metcon (AMRAP – Reps)
Tabata strict pull ups
Metcon
Triple One (Time)
For time:
1000 m row
100 double unders
2000 m run
Weightlifting
Max reps Shoulder Press into max reps Push Press (3x max reps)
Split Jerk (3×5 across)
Metcon (No Measure)
5 min EMOM
2 split jerks @85%