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  • CrossFit AMRAP

Wednesday, September 18th


STRENGTH:

In 10:00:

Build to your final weight you will use in the WOD, then decrease weight to your starting weight to begin WOD.


WOD:

On the 0:00:

In a 5:00 Window...

Buy-In: 50/35 Calorie Row

Time Remaining, AMrAP:

12 Deadlifts 135/95

8 Box Jump Overs


Rest 5:00


On the 10:00:

In a 5:00 Window...

Buy-In: 35/25 Calorie Row

Time Remaining, AMrAP:

8 Deadlifts 185/135

8 Box Jump Overs


Rest 5:00


On the 20:00:

In a 5:00 Window...

Buy-In: 20/15 Calorie Row

Time Remaining, AMrAP:

4 Deadlifts 225/155

8 Box Jump Overs


Rx Box - 24"/20"


SWEATFEST:

AMRAP in 19:00

5 Burpee Pull Ups

200m Run

15 Kettlebell Swings

200m Run

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