Benchmark WOD #3 & #4


THIS Saturday, April; 25th: Bring a Friend Day 9:30am & 10:30am
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, April 25th. You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.

Work up to a 1RM Deadlift

WOD (15 min hard cap)
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups

Level 2- (1,.75)
Level 1- (0.75,0.5)

Conditioning Class: WOD
Row for distance
*Every 250m, complete 50 double unders

Conditioning Class: Core
3 rounds for quality:
3 Around the worlds in each direction
5 Dragon Flags