CrossFit Springfield – Group WOD

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Strength

Weighted Pull-ups (5-5-5-5-5 Perform Strict. See comments for scaling)

Perform Strict body weight Pull Ups, band-assisted Pull Ups, or Ring Rows as needed.

Deadlift (5 x 5: 55/60/65/70/75% of 1RM )

Metcon

Metcon (Time)

8 RFT:

8 Pull Ups

8 Burpees

8 Weighted Box Step Overs, 40/25lb x 2, 24/20″