30. Mar CrossFit South WODs Fitness A) Bench press 10rm, then 95% & 90% for 10 reps B) AFAFP 500m row 3x -15 thrusters -15 burpees 500m row Performance A) Deadlift Week 1 B) Speed deadlifts Week 1 C) EMOM 18 1 – 6-10x RDL 2 – 30sec Lsit hold 3 – 30 double unders Share Post navigation Previous Post 03/30/15Next Post04/01/15