CrossFit 13 Stars

WOD – 09/05/19

mile run

This is the benchmark workout for the Wellness Challenge, so please make an effort to come in, run like the wind, and jot down your time.

15min AMRAP
300m row
3 rope climbs
20 goblet lunges (53/35)

18min AMRAP
8 burpees
10 calorie row
max effort ring rows

When you take a rest and sit down during the ring rows, your max effort is over. Back to the burpees. Your result will be the total amount of ring rows you accumulate throughout the whole 18 minute workout.