CrossFit C2L Naperville / Plainfield, IL

“Where there is unity there is victory.”

Warm-up

:30sea
Foot Taps on Medicine Ball
Medicine Ball Deadlifts
Active Samson
Air Squats to Medicine Ball
Dive Bomber Push-Ups

followed by…

Barbell Warm-Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon – AMRAP

Partner Wednesday

One partner will complete the wall balls, then the other partner will AMRAP the remaining two movements. Partners must switch order every round.

Rx
AMRAP 5, Rest 2
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5, Rest 2
40 Wall Ball Buy-In
9 Deadlifts (205/145)
9 Lateral Barbell Burpees
AMRAP 5, Rest 2
30 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
AMRAP 5, Rest 2
20 Wall Ball Buy-In
3 Deadlifts (275/185)
3 Lateral Barbell Burpees

 

%d bloggers like this: