032119 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

3 Deadlift 225/155

3 Box jump overs

6 Deadlifts

6 Box jump overs

9 Deadlifts

9 Box jump overs

Etc.

Increasing by 3 reps per round

** Every 4:00 starting at 0:00

40 Double unders**

*Dubs scale, 1.5x Singles

Categories: WOD

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