Crossfit 213 Downtown Los Angeles WOD 1/2/17


Warm-up: Hip mobility + Glute Activation


    Find a 1RM Back Squat

    Then: 6x6 @ 70% of your New 1RM Back Squat


    Alternating EMOM for 16 Min of:

    Even Minute: 6 Deadlifts (RX:185/115) (INT:155/95) + Max Effort Burpees

    Odd Minute: 12 Pull-ups

    Score = # of Burpees

*Note: Keep track of scores, times, and personal records. This is test week, we will re-test in a few weeks. Track Progress!