Main – CrossFit

Metcon (AMRAP – Reps)

Modified Version of Final WOD of
2011 Crossfit Games

3 min AMRAP
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)

1 min rest
.

Metcon (AMRAP – Reps)

6 min AMRAP
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)

2 min rest
.

Metcon (Time)

Complete for time (18 min cap)
200m Run
30 Wallballs
20 Toes to bar
30 Box Jumps (24/20”)
20 Sumo Deadlift High Pull (115/75)
30 Burpees
20 Shoulder to Overhead (115/75)