CROSSFIT


CrossFit Structured – WOD

Metcon (AMRAP – Reps)

5min. to finish… (0-5min.)

21-15-9

Deadlifts 225/155

Lateral Burpees

5min. to finish… (7-12min.)

15-12-9

Deadlifts 255/170

Lateral Burpees

5min. to finish… (14-19min.)

12-9-6

Deadlifts 275/180

Lateral Burpees

5min. to finish… (21-26min.)

9-6-3

Deadlifts 315/200

Lateral Burpees

2min. rest between each section. If you finish early you get extra rest. The start times are on the side of each WOD. The score is reps only as you may not finish a section or 2. If you think you can do bigger numbers than this, you’re welcome to and note them as RX+

Optional:

Partner Weighted Planks 55/35

1min. on 1min. off x 4 Rounds

CROSSFIT

CrossFit  December 6, 2017


CrossFit Structured – WOD

Metcon (AMRAP – Reps)

5min. to finish… (0-5min.)

21-15-9

Deadlifts 225/155

Lateral Burpees

5min. to finish… (7-12min.)

15-12-9

Deadlifts 255/170

Lateral Burpees

5min. to finish… (14-19min.)

12-9-6

Deadlifts 275/180

Lateral Burpees

5min. to finish… (21-26min.)

9-6-3

Deadlifts 315/200

Lateral Burpees

2min. rest between each section. If you finish early you get extra rest. The start times are on the side of each WOD. The score is reps only as you may not finish a section or 2. If you think you can do bigger numbers than this, you’re welcome to and note them as RX+

Optional:

Partner Weighted Planks 55/35

1min. on 1min. off x 4 Rounds