CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Warm-up (No Measure)
GROUP WARM UP:
Max Height Box Jump (Distance)
Max Height Box Jump
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
**Either or, not both WOD’s!
Metcon (AMRAP – Reps)
AMRAP 2:
10 Power Cleans 65/95
5 Front Rack Lunges
Max Burpee Box Jumps
Rest 2 Min
AMRAP 3:
15 Power Cleans 65/95
10 Front Rack Lunges
Max Burpee Box Jumps
Rest 2 Min
AMRAP 4:
20 Power Cleans 65/95
15 Front Rack Lunges
Max Burpee Box Jumps
Rest 2 Min
AMRAP 5:
25 Power Cleans 65/95
20 Front Rack Lunges
Max Burpee Box Jumps
Pause at mid shin
Pause below knee