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  • CrossFit AMRAP

Wednesday, October 9th

STRENGTH:

Set #1 - 3 Deadlifts @ 70%

Set #2 - 1 Deadlift @ 75%

Set #3 - 3 Deadlifts @ 70%

Set #4 - 1 Deadlift @ 80%

Set #5 - 3 Deadlifts @ 70%

Set #6 - 1 Deadlift @ 85%


WOD:

3 Rounds:

15/12 Calorie Row

10 Burpee Box Jump Overs 24/20”


...Directly into...


3 Rounds:

12 Dumbbell Deadlifts

9 Dumbbell Front Squats

6 Dumbbell Push Jerks


Weight = 50’s/35’s


SWEATFEST:

AMRAP in 18:00

15 Box Jumps

15 DB Power Snatches

15 Ring Row

15 Push Press (DB or Empty Barbell)


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