CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14
– both partners do all sit-ups

– partners will complete all reps for a movement before switching

– for ex. #1 does 10 strict press, #2 does 10 push ups; then each do 9, 8, etc.