CrossFit
STRENGTH:
Back Squats
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%
WOD:
AMRAP in 12:00
10 Burpees
15 KBS Swings 55/35
20 Double Unders
SweatFest
For Time:
Row 1,000m
10 Pull Ups
20 Burpees
30 Air Squats
40 Sit Ups
50 DU/100 Single Unders
40 Sit Ups
30 Air Squats
20 Burpees
10 Pull Ups
Row 1,000m
* Add weight to Air Squats and Sit Ups as needed
CrossFit For Sport
STRENGTH:
In 20:00 build to a heavy single:
Deadlift
WOD:
On the 0:00:
In a 4:00 Window...
Buy-In: 20 Calorie Row
Time Remaining, AMrAP:
12 Deadlifts
8 Box Jump Overs
Rest 3:00
On the 7:00:
In a 4:00 Window...
Buy-In: 15 Calorie Row
Time Remaining, AMrAP:
8 Deadlifts
8 Box Jump Overs
Rest 3:00
On the 14:00:
In a 4:00 Window...
Buy-In: 10 Calorie Row
Time Remaining, AMrAP:
4 Deadlifts
8 Box Jump Overs
Box - 12”-20”
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