Interesting read “Wodtegrity” from CrossFit 11th Parallel (Africa).

Warm Up

CrossFit Warm Up
3 Rounds


Deadlift 100/70kg
Thruster 40/30kg

There is a 7 min time cap to ensure you scale this appropriately and get the desired stimulus. If I see any times posted over 7 mins to comments I know where you live and I will show up and demand burpees.

The Boss and original CrossFit badass Nicole showing how it is done!

Post time to comments


  1. Leights

    Looks like I owe burpees, knew it would be close.
    7.23 rx

    Serious DOMS in arms after Angie !

  2. gocalf

    I’m with you on the serious aches from angie leights!
    6:40 (70kg dl)

  3. DmxRonin

    6:23 30kg T

  4. 5.02
    80kg Deadlift. 30kg thrusters.

  5. 4:58 rx wasted a god bit of time to

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