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WOD 092219: How fast can you Burpee?


CrossFit: Strength: Warmup to 60% then 5×5 @ 75-80% Conditioning: 4 Minute AMRAP 15 Cal Row 15 Burpees Remaining Time ME OHS (75/55) Rest 3 Minutes 4 Minute AMRAP 15 Cal Bike 15 Burpees Remaining Time ME OHS (95/65) BootCamp: WOD 1: GRIP GAME 28 min AMRAP 20 DB Hang C&J (30/20) 20 Sweeping Lateral

CrossFit:
Strength:
Warmup to 60%
then
5×5 @ 75-80%

Conditioning:
4 Minute AMRAP
15 Cal Row
15 Burpees
Remaining Time ME OHS (75/55)

Rest 3 Minutes

4 Minute AMRAP
15 Cal Bike
15 Burpees
Remaining Time ME OHS (95/65)

BootCamp:
WOD 1:
GRIP GAME
28 min AMRAP
20 DB Hang C&J (30/20)
20 Sweeping Lateral Lunge(20/14)
20 Wtd Toe touch Crunches (20/14)
20 Wtd Flutter Kick(20/14)
100m Farmer Carry (24/16)
1min B/n Rds

Cashout:
2-3rds
10/10 Windmills
1:00 Wtd Wall Sit
CN – plates on their laps for wall sit

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