CrossFit – Fri, Jul 14


Both Movements are every 1:30
Based on size of class and equipment available start with either db Bench or back rack step ups then switch.

dbl DB Bench Press (10-10-8-8-6
*10 Speed Push Ups a/f each set)
Select a weight that you can control when sitting back to start and sitting up to finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Back Rack Step Up (10-10-8-8-6)
Ideally, a weight you are able to clean and back rack – see video attached – have a box, stacked plates, stacked mats (secured) etc so you are able to take your initial step up w/o walking around. Stand completely up at top of step up, safely return back down and alternate leg for next rep.

10 Barbell Back Rack Step Ups (5/leg) @ 7/10 RPE
10 Barbell Back Rack Step Ups @ 7.5/10 RPE
8 Barbell Back Rack Step Ups @ 8/10 RPE
8 Barbell Back Rack Step Ups @ 8.5/10 RPE
6 Barbell Back Rack Step Ups @ 9/10 RPE

Pre-MetCon Warm-up

100 m jog
10 Scap Push Ups
5 Scap Pull Ups
2 Pull Up Negative


60:00 class time constraints: WOD is an ‘amrap’ version of Severin.
If able, willing and have space please feel free to do “Severin” It is posted so you can input your score.

Severin – Amrap (AMRAP – Rounds and Reps)

5 Strict Pull Up
10 Hand Release Push Up
500m Run (**or 600m Row/Ski or 1200m(1.2km) Bike)

*Rx is wearing a Vest/body armor from actual “Severin” wod.
**Weather Forecast shows thunderstorms: Row/Ski/Bike still Rx

Severin (Time)
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5k
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan