Pukie’s WOD


Pukie’s WOD

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Overhead Squat (3 @ 65/75/ 3+ @ 85%)

Metcon (Time)

10 RDS:

3 Pwr Cleans 135/95

10 bar facing burpees

Metcon (AMRAP – Rounds and Reps)



Four sets of:

Walking Lunges with Dumbbells x 20 steps @ 20X0

Rest 60 seconds between sets

*NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.


In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:

200 Meter Row

10 Burpees