WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

CrossFit Essentials

7am

WOD

Warm up:

Hang Squat Clean

3 x 5

1.

Deadlift (Week 1)

5 x 65%

5 x 75%

5+ x 85%

*max reps

NOTE: If you have completed all for weeks from last Wendler 531 cycle add #10 to your “Working Weight”, if not keep the same

2.

800m run

for time

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