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Friday 4083

Published on November 20, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (5/3/1 @ 80/85/90-95%)

This week we are going to record just your heaviest lift! Remember this is not a max, we are just working up to a heavy single for the day!!

WOD

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

Row for Calories

2 min rest

4 min AMRAP:

10 Push Ups

20 Jumping Air Squats

2 min rest

4 min AMRAP:

10 KB 55/35

20 Situps

2 min rest

4 min AMRAP:

10 Box Jump 24/20

20 WB 20/14

Immediately into:

100 Double Unders for time
*Score is rounds + reps. Enter time for double unders in the comments.

Cool Down/Stretch