Paradiso CrossFit WOD Blog

Deadlift ME @ 70% 4×6 Strict Behind the Neck Press 12min AMRAP: 10 Dips 15 Overhead Squats

40min AMRAP: Row 500m 20 KB Swings 15 Burpees 10 HSPUS

30min EMOM: Minute 1 – Rope Climb Minute 2 – Run Minute 3 – Thrusters

Every 90sec for 18min: Min 1: 1-3 Strict Bar Muscle Ups Min 2: 70% set of Bar Muscle Ups Min 3: 1 minute plank hold w/weight 10-90lbs 15min AMRAP: 10

5×3 Back Squat Unbroken 4 Rounds for time: Muscle Ups Wall Balls DB Push Press

40 AMRAP 25 Abmat SIt-Ups 50 double-unders 100m walking lunge

Running DT with a partner: 10 Rounds: Run 400m 1 Round of “DT”

Deadlift ME Set @70% 4×8 Strict Behind the Neck Press 3 Rounds: 10 Handstand Push-Ups 20 Hang Squat Cleans 3 Rope Climbs