Wednesday CrossFit
Metcon
Metcon (AMRAP – Reps)
AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
AMRAP x 4 MINUTES
Max Cal Row
Finisher
Metcon
FOR QUALITY
3:00 Max Ring Plank
3:00 Max Ring Plank
-Rest 1:00-
FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)
*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.
Wall sit you should be just below parallel
Author post
clickscrazy December 3, 2019
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