Saturday 18.7.20

Hero WOD - "Goodell"

5 rounds for time

400m run

20 wall balls or jumping air squats

14 kettlebell or dumbbell swings

38 push ups*

*change the movement for the final element each round:

Round 1: push ups

Round 2: air squats

Round 3: pull ups or sit ups

Round 4: lunges

Round 5: burpees

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with