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Daltons CrossFIt – CrossFit

WOD: Metcon (AMRAP – Rounds and Reps)

Weekly Weakness Wednesday(Spend 15min targeting weaknesses)

7 min AMRAP

10 Wall Ball Shots 20/14

15 Box Jump Overs

10 KB SDHP 53/35

200m Run(If raining 200m row or AirDyne 1min)

Rest 2min

5 min AMRAP

10 Wall Ball Shots 20/14

15 Box Jump Overs

10 KB SDHP 53/35

200m Run(If raining 200m row or AirDyne 1min)

Rest 2min

3min AMRAP

10 Wall Ball Shots 20/14

15 Box Jump Overs

10 KB SDHP 53/35

200m Run(If raining 200m row or AirDyne 1min)

*Score total rounds and reps

Finisher:

25 – Strict Pull Ups
Start the second and third AMRAP where you left off previous AMRAP.

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