Crossfit 213 Downtown Los Angeles WOD 1/19/17


Warm-up: Posterior Chain Activation + Hip Mobility & Glute Activation


    7 Sets of 5 Reps Back Squat @ 78.5% of 1RM

    *Use your Calculator on your phone to get the accurate Percentage


15 Minute EMOM of:

Odd Minute: 12 Push Press (RX:115/75) (INT:95/65)

Even Minute: 3 Strict As Possible Pull-ups into Max Effort Kipping Pull-ups

Score = Total # of kipping pull-ups


 Julie Fochue

Julie Fochue