Friday CrossFit
Metcon (AMRAP – Reps)
EMOM 16m
10 Dead Lift 135#/95#
Odd: Max Burpee Over Barbell
Even: Max Pistol Squat
10 Dead Lift 135#/95#
Odd: Max Burpee Over Barbell
Even: Max Pistol Squat
Prioritize the 10 dead lifts every minute.
At-home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
200m SPRINT
20 SA Alt Deadlift (gallon jug or paint can) 25#/15#
Burpee Over Weight
20 Pistol Squats (stand on a box or edge or use wall for support) Optional: sub pistol squats with SL ALT Rope Skips.
200m SPRINT
20 SA Alt Deadlift (gallon jug or paint can) 25#/15#
Burpee Over Weight
20 Pistol Squats (stand on a box or edge or use wall for support) Optional: sub pistol squats with SL ALT Rope Skips.
Author post
clickscrazy March 19, 2020
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