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)
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.