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  • CrossFit AMRAP

Thursday, March 5th

CROSSFIT

WOD:

21-15-9

Deadlifts 185/120

Wall Balls 20/14


STRENGTH:

6 Sets:

30m Single Dumbbell Farmers Carry (Each Side)

:30 Hollow Hold/Hip Extension hold

30m Sled Drag

:30 Hollow Hold/Hip Extension hold


  • Build In Weight for Farmer Carry & Sled Drag

SWEATFEST


With 18:00 on the clock…

Row 1600m/Bike 3850m


With the remaining time, complete AMRAP of:

10 Ground 2 Overhead with Plate

10 Burpees to Plate

10 Squats with Plate

30 Sec Plank


CROSSFIT FOR SPORT


STRENGTH:

Spend 20:00 to establish a 5RM:

Front Squat


Front Squat from the floor - no racks


WOD:

AMRAP in 10:00

20 Walking Lunges

15 Pull Ups

10 Goblet Squats


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