Today I returned for a day to London for a business trip. I got in at 2am to my hotel. One good way I know to wake up is a morning WOD at Crossfit London….
Warmup
Overhead Squats
Overhead lunges
Overhead twists
Strength
15×1 deadlift speedwork (180#)
Skill
Kettlebell snatch (24kg=53#)
WOD
AMRAP in 20m
– 11 Kettlebell snatches (53#/35#)
– 5 ring dips
SCORE: 12 ROUNDS
Cashout
– 3 min deep squat hold (ouch)
And I love the T-shirt…
