CrossFit Isorropia – CrossFit
Warm-up
*See whiteboard
Metcon (AMRAP – Reps)
A: 20 burpees
B: 20 hollow rocks
C: 20 push-ups (hand-release)
D: 20 kb swings 53/35#
E: 10 strict pull-ups
F: 20 jumping lunges
G: 20/15 assault bike cals
H: 20 box jumps 24/20″
I: 40 double unders
J: 20 squat jumps
K: 20 jumping lunges
L: 10 ring dips
M: 20 box jumps
N: 6/5 man makers
O: 20 wallballs 30/20#
P: 15 T2B
Q: 20 wallballs
R: 250m row
S: 200m sprint
T: 15 HSPU
U: 20 evil wheels
V: 20 back extensions
W: 40 double unders
X: 10 ski erg
Y: 20 burpees
Z: 5 muscle ups (rings)
*Your first name is your WOD
*AMRepsAP in 20 minutes