CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Warm-up (No Measure)
GROUP WARM UP:
1000m Row (Time)
Max Effort 1000m Row
Before/After Row:
SKILL:
Pull-Up/MU
HS Walk/Hold
*Pick your poison
Metcon (AMRAP – Rounds and Reps)
AMRAP 18: w/a partner
100 American Swings 16/24
80 Double Unders
60 Front Squats 95/135
40 Burpees
* WOD starts with a 100m run…One partner works at a time, switch any time…. every 3mins both partners must complete a 100m sprint.