CrossFit Dunwoody – CrossFit

4×4 (AMRAP – Reps)

4 Rounds of 4 minutes Work/4 minutes Rest

Buy In every Round: 500m Row/.75 Bike

Then in remaining time AMRAP…

Round 1: Max Push-ups

Round 2: Max KB Sumo Deadlift High Pull

Round 3: Max Double DB Push Press

Round 4: Max Burpees


KB: 70/53 (if run out of 70’s, do double DB at 35)

DB: 50’s/35’s


KB: 53/35

DB: 35’s/20’s


Box Push-ups

KB: Choose weight

DB: Choose weight

Scoring: Add up all your reps from the Max Effort portion.
Classes larger than 18: Have the extras run 400m and perform 7 Burpees in lieu of row/bike. Must fill all rowers and bikes before someone can run.