CrossFit Tri-Cities

CrossFit 333 St.Charles IL nothing flat


EMOM 5 pullups for 7 minutes

work on strength with ring rows, kipping pull-ups, butterflies

WOD – “Nothing Flat”

3 Rounds for time of

200 M Run

100’ Walking Lunges

12 Burpee Box Jumps

1 Rope Climb (sub 3 burpee pull ups)

*1 min rest after each round