CrossFit 213 Downtown Los Angeles WOD 6/16/16


Warm-up: hip mobility/ glute activation





    20 reps Back Squat at 5lbs more than Mondays 20rep BS

        Note: record BS #’s on chalk board

*If missed Monday refer back and follow Mondays strength portion.






    4 Rounds for time:

    20 KB Overhead walking lunges (RX:55/35) (Alternate R/L)

    40 DBL-unders

    20 KB swings

    40 DBL-unders

    20 KB Snatches (Alternate R/L)


    *only 1 KB is needed, Ex: lunge with one KB OH in right hand then finish the remainder of the reps with it in your left arm