CrossFit Springfield – Group WOD
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″