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. Spree Crossfit - In Squat We Trust 7 hours ago WOD 110822warm up1k rowMcGill Big 3skillmedball over shoulderstrengthEMOM 10x2 medball over shoulder + 1 medball clean + 2 box-step-overs with medball in fronthold @45 box & 30/50 medballworkoutamrap 12min12/15cal airbike30sec L-sit holdextra credit50 strict pull ups or 3x5 negative pull ups ... See MoreSee LessView on Facebook·ShareShare on FacebookShare on TwitterShare on Linked InShare by Email