Support Your Local Box WOD 3


Support Your Local Box WOD 3

CrossFit Natomas – CrossFit

Metcon (Time)

For time (20 minute cap):

50 dumbbell deadlifts (50/35)

50 abmat sit-ups

50 box step-ups (24/20″ box – not weighted)

50 single-arm dumbbell thrusters


Reduce reps to 30 deadlifts with 135/95 barbell or 70/50 lb DB/KB

Same rep scheme with 95 lb barbell for the deadlifts and empty barbell thrusters

Step-ups to a solid surface (e.g. steps, step stool, furniture with a solid base like an ottoman)