CrossFit Workouts

Wednesday CrossFit

Metcon
Metcon (AMRAP – Reps)
AMRAP x 4 MINUTES
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

-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

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clickscrazy December 3, 2019

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