CrossFit 8 Mile | WOD 1/9/19
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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WOD 1/9/19

08 Jan WOD 1/9/19


Box Squats

7 Minutes to :

Establish 5RM Soft Box Squat (above parallel)

7 Minutes to :

Establish 3RM Soft Box Squat (at or below parallel)

7 Minutes to :

Establish 1RM  (no box)


“Ron Burgandy”

7 Minute AMREP of:

Rowing Calories*

AKBS (70/53)*

*Increase by 3 Reps each time

Coach’s Notes


Well, that escalated quickly! lol 😉