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Good Friday “Jesus WOD”


Good Friday “Jesus WOD”


Main – CrossFit

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Skills Warm-up (No Measure)

400 meter run

50 single unders

200 meter run

50 double unders/or practice

20 shoulder tap pushups

20 pullups or ring rows

Jesus WOD (Time)

14 rounds for time of:

10 Deadlifts (95/65)

10 Squat Cleans (95/65)

10 Push Presses (95/65)

50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds 3, 7, and 9.

After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)

The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground.

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