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1:00 Twisted Cross/side 


For time: 

1000m Row

800m Run 

60 KB Swings, 53lbs/35lbs

40 Box Jump Overs, 24”/20”

20 Squat Cleans, 165lbs/115lbs 

Beach Muscles

3 sets of: 

10 Romanian Deadlifts

12 DB Curl-to-Press

30 GHD Twists


1. Strength/Skill 

EMOM x 6:00 of: 2 Touch and Go Squat Cleans @ 225-245lbs/155-165lbs

2. WOD 


3. Aerobic 

AMRAP in 30:00 of: 

30 Burpees 

450m Ski 

60 Med Ball Cleans, 20lbs/14lbs 

4. Gymnastics 

EMOM x 10:00 of: 

Odd - 8 Alternating Pistols 

Even - 8 Triple-unders

Powerlifting (10:00am) 

A. Rack Deadlifts (from below knee): 5 sets x 3 reps @ 1RM Deadlift 

B1. Jefferson Curl: 3 sets x 10-12reps

B2. L-Sit: 3 sets x 30-45 sec

C. 3 sets of: 50m Yoke Carry  

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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