Paradiso CrossFit WOD Blog

30min EMOM: Minute 1 – Double-Unders Minute 2 – Burpee Box Jump-Overs Minute 3 – 10 HSPUs

Every 90sec for 18min: Min 1: 1-3 Strict Bar Muscle Ups Min 2: 70% set of Bar Muscle Ups Min 3: 1min plank hold 4 rounds In 4 minutes: 500m

5×5 Rep Back Squat Unbroken 4 Rounds for time: Wall Balls Toes to Bar Alt DB Snatches

For time: 20 Turkish Get-Ups alt 800m run -Then – 5 Rounds 3 Rope Climbs 25 Wall Balls 250m row -Then – 800 meter run 20 Turkish Get-Ups alt

Alternate w/ partner 10 rounds each: 7 Handstand Push-Ups 14 KB Swings 21cal Row

Deadlift Max effort set at 65% Strict Behind the Neck Press 4×10 For Time; 20 Back Squats 1 Mile Run 20 Back Squats