21. Apr CrossFit South WODs Fitness A) Bench press 5rm B) AMRAP 8 9 ball slams 6 box jump overs 3 burpeea C) Dips 4x unbroken sets, rest as needed Performance A) Deadlift Week 4 B) Speed deadlift Week 4 C) EMOM 18 1: 1-3x muscle ups 2: 5-10x snatch tall pulls 3: 30x double unders Share Post navigation Previous Post 04/20/15Next Post04/22/15