CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
DB Bench Press (4×8)
*Superset with 8ea. DB Row
Metcon (Time)
5 Rounds:
10 Box Jumps 20/24″
10 Burpees
Directly Into..
Metcon (Time)
30 Burpee Box Jump Overs 20/24″
*Superset with 8ea. DB Row
5 Rounds:
10 Box Jumps 20/24″
10 Burpees
Directly Into..
30 Burpee Box Jump Overs 20/24″
*85-95%
3 Rounds:
AMRAP 5:
8 Toes to Bar
10/12 Calories
12 American KB Swings 16/24
-Rest 2-
*pick up where you left off
AMRAP 12
2-4-6-8-10-12…etc.
Power Snatch 65/95
Overhead Squat
*20 Double Unders after each round.
With a Partner..
AMRAP 35:
50 Calorie Bike
50 SDHP 55/75
50 Sit-Up
50 Calorie Row
50 Air Squat
40, 30, 20, 10…
*you go I go
1 Squat Clean + 2 Front Squats
*work to a heavy
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
**choose to re-test your score OR try cutting the reps in half to see if you can finish before the time cap!
Pre-WOD Accessory:
4 Rounds:
10 Barbell Rows
20 Hollow Rocks
*hollow rock scale, :30 hollow hold
With a partner:
20 Rounds:
16/20 Calorie Row
6 Burpee Over Rower
*alternate rounds, 10 ea.
2 Rounds:
AMRAP 4:
8/10 Calorie Bike
15 Russian KB Swings 53/70
-Rest 1-
AMRAP 4:
50m Farmer Carry
1 Rope Climb
-Rest 1-
3 Rounds:
8 ea. DB 1 Arm High Pull
10ea. Bird Dog