Crossfit 213 Downtown Los Angeles WOD 12/9/16


Warm-up: Shoulder Mobility + Pec Stretches

    Accumulate 100 ft Handstand walk


Bench Press: 5x5 – heaviest possible

Notes: All reps must be performed with the hips (ass) in contact with the bench.



    For time:

1,000m Row

50 Wall-balls (RX:20/16) (INT:16/14)

50 Box Jumps (RX:30/24”) (INT:24/20”)

750m Row

35 Wall-ball

35 Box Jumps

500m Row

25 Wall-ball

25 Box Jumps