CrossFit 213 Downtown Los Angeles WOD 10/12/2015


Squat Cycle Week 1

4x3 Back Squat (use the weight from last weeks 5 rep max, same weight for all 4 sets)

*** If you missed last monday, work up to a heavy set of 3 increasing weight every set, heaviest being the 4th and finale set of 3.


Opium Dream 


Ground to over head with plate 45/25

In between each round perform 30 double unders (60 singles) and 5 burpees, end workout with dubs and burpees 


Partner Tabata med ball sit ups, can throw against brick wall in basement if you can find a partner. Use any weight