Wake Up its Wednesday!

6
Nov

Wake Up its Wednesday!

CrossFit Dunwoody – CrossFit

Front Squat (5-4-3-2-1)

*One set every 2-2.5 minutes. Increase weight each set.*

**Achieve Maximum volume across the sets. Don’t just focus on the 1 Rep at the end.**

Get Low, Jump Fast, Burpee Your Face Off (AMRAP – Reps)

For Max Burpees (L3)

7 Rounds:

1:30 seconds to perform 7 Front Squats (135/95), 14 Bar Hops, then Max Burpees. Rest 1:30 seconds between Rounds. Score is total burpees performed in all 7 Rounds.

For Max Burpees (L2)

7 Rounds:

1:30 seconds to perform 7 Front Squats (95/65), 14 Bar Hops, then Max Burpees. Rest 1:30 seconds between Rounds. Score is total burpees performed in all 7 Rounds.

For Max Burpees (L1)

7 Rounds:

1:30 seconds to perform 7 Front Squats (65/35), 14 Squat Jumps, then Max Burpees. Rest 1:30 seconds between Rounds. Score is total burpees performed in all 7 Rounds.
**Large classes can share bars and alternate between work/rest.**