CrossFit WOD:

“Over and out”

Buy in:

30 overhead squats 115#/75# RX+135#/95#

Every time you drop the bar perform 5 hand release push ups

5 rds:

5 dead lift 225#/155# RX+ 255#/185#

10 pull ups RX+ C2B

15 sit ups RX+ GHD situps

CASH OUT (optional) 10 min

3 attempts for max double unders unbroken. Or practice double under for 10 minutes.

The clock starts with the Buy in.  Complete Buy in and then start 5 rds.  The cash out is optional and will not be included in the workout time.  If you do not have your double unders, I highly encourage you to stay and practice for 10 minutes.

The Saturday Weightlifting class has been gaining momentum week after week.   Your weightlifting and Olympic lifts are implemented weekly in your CrossFit workouts.  Be sure to attend this class to tweak and work on form, technique and range of motion.  Wear your oly shoes if you have them!


3 x 5 @ 85% front squat

2 x 3 @ 75 % – 85% push jerk

2 x 3 rep max thrusters