WOD - Wed, Nov 15
WOD - Wed, Nov 15
Metcon (AMRAP - Reps)
AMRAP 15
200m run
4 devil"s press 50"s/35"s
6 box jumps 24"/20"
8 kettlebell swings 53#/35#
10 cals row
12 DB snatch 50#/35#
14 situps
Rest 5:00
AMRAP 15
14 situps
12 DB snatch 50#/35#
10 cals row
8 kettlebell swings 53#/35#
6 box jumps 24"/20"
4 devil"s press 50"s/35"s
200m run
Recent photos at Battle CrossFit
This workout has 2 15:00 amraps separated by 5:00 of rest. The second amrap is in reverse order of the first. This workout is to be completed in the “12 Days of Christmas” fashion. If you are not familiar with it the rep scheme will go as follows:
200m run
4 devils press
200m run
6 box jumps
4 devils press
200m run
8 kbs
6 bj
4 dv
200m run
etc.
For the second amrap, the rep scheme goes as follows:
14 situps
12 db snatch
14 situps
10 cal row
12 db snatch
14 situps
8 kbs
10 cal row
12 db snatch
14 situps
etc.
Scale-if you cannot run, complete 10 burpees in place of the 200m run.