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Saturday 23rd May


Warm Up:

4 Minute AMRAP:

8 DB Snatch

3 InchWorms

8 Lateral Lunges


Midline Work:

5 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold


WOD: For Time

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees


If double unders are not your strong point begin each set with a max set of double unders (even if that's 2 reps) and then knock the rest out as singles.

30 Minute Time Cap

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Crossfit Raw Commando