CrossFit Republic – Master’s
Strength (Weight)
Turkish Get-Up
15 Minutes
5 sets of 4
Two on each side (Alternating)
Going up in weight each time
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WOD (Time)
20 Minutes
3 Rounds of
10 3-sec Deficit Pull Ups
20 KB Deficit Deadlifts 35/45
30 In and Out Crunch
400 M Row
For the Deficit Pull Ups we are focusing on building that upper body strength, really focus on going slow and controlled all the way down.