No pullup bars, No racks, No Problem

By: 321go Leave a Comment

As we all know one of the pillars of crossfit is to train for the unexpected, to be ready and prepared for anything life has to throw your way. Lets just say here at Centerville Crossfit…"That's how we do it"

Thursday WOD

Back Squats – Warm up to 75% of your 1 RM.  Then do as many reps as you can without setting the bar down.  Record how many reps and your weight. (15 min.)


45 sec. DB Power Clean and Jerk

45 sec. Rest

45 sec. Weighted Situps

45 sec. Rest

45 sec. Weighted Box Jumps

45 sec. Rest

4 Rounds

*Add up your TOTAL number of reps for your score.


Shoulder Mobility

CompetitorAdvanced • Intermediate • Foundational

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