Dead Lift 5 x 40%
5 x 50%
3 x 60%
2 x 70%
AMRAP 80%
CrossFit WOD
AMRAP 10 minutes
10 HSPU ( advanced do 6″ deficit)
20 cal row or 200m run
30 single leg squats (alternating)
SWEATFIT:
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-
5 HSPU
10 Pistol Squats
15 Double Unders
Station 2-
15 Ball Slams
10 Wall Balls
5 DB Split Snatch per arm
Station 3-
300 Meter “Elevated” Row (place 2 45# bumper plates under back of rower)
Teammates can only rotate after the rowing partner is finished. Record total rounds and reps per station.
