WOD

“Christine”

METCON

3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

MASTERS

3 Rounds
400 Meter Row
12 3/4 Bodyweight Deadlifts
15 Box Jumps, 20″

MOVE

3 Rounds
350 Meter Row
12 1/2 Bodyweight Deadlifts
21 Box Step Ups, 20″

WOD GUIDANCE & GOALS
BENCHMARK DAY! “Christine” is a classic CrossFit workout that we do every so often, to test your fitness level. Row at a moderate pace (1:45-2:10/500m) and immediately set your back and pick up your barbell for all 12 deadlifts. For the box jumps, shake out your legs then OVERJUMP the first rep. For the second round, maintain the same pace on the row, FIGHT to do the deadlifts unbroken (your legs will feel like lead at this point) and again over-jump your first box jump. The last round GO ALL OUT! Target 10-15 minutes.

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HOME WOD

3 Rounds
400 Meter Run
24 Glutei Bridge
21 Box Jumps, 20″

ENDURANCE

60 minutes for distance