Warm up
8 Minute Emom
Even minutes 30 seconds bike
Odd Minutes 5 Air squats AND 5 burpees
Grab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom.

Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE SAME HEAVY WEIGHT for all 5 sets. you will want to build up to this. Do 3-4 sets at lighter weights first.

Wod
4 rounds for time of:
15 GHD sit-ups (25 sit ups)
30 thrusters
45 double-unders (90 singles)

Men: 65 lb.
Women: 45 lb.

Scroll for scaling options.
Post time to comments.

---

Related:
• CrossFit WOD 180619 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up

---

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders