Workout of the day

The WOD is the “Workout of the Day.” It consists of various exercises from a variety of disciplines.

You will always find the next day’s training the evening before on the Spree CrossFit Facebook page.

WOD 110822

warm up
1k row
McGill Big 3

medball over shoulder

EMOM 10x
2 medball over shoulder + 1 medball clean + 2 box-step-overs with medball in fronthold @45 box & 30/50 medball

amrap 12min
12/15cal airbike
30sec L-sit hold

extra credit
50 strict pull ups or 3x5 negative pull ups
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