Monday, March 21 WOD

Buy-In:  3 minutes of Double Under practice + 10 Burpees

WOD: “CrossFit Total”

  • Back Squat 1 rep
  • Shoulder Press 1 rep
  • Dead Lift 1 rep

Cash-Out: Tabata Burpees

8 Rounds of 20 seconds on, 10 seconds rest of accumulating max rep count of Burpees each round.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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