CrossFit – Wed, Dec 18
Deadlift (3 x 3 same weight across)
Shoulder Press (3-2-1-3-2-1-3-2-1)
3 70%
2 75%
1 80%
3 75%
2 80%
1 85%
3 75%
2 80%
1 90%
BOTC Week 3 WOD 1 (AMRAP – Rounds and Reps)
This workout will need to be represented by a male and female in both RX and Scaled
AMRAP 10: ADV RX
6 DB Devil’s Squat Cleans 50/35
30 DU
AMRAP 10:RX
6 DB Devil’s Squat Cleans 35/20
60 Singles
Each class will use 4 scores: 1 male/1 female RX and 1 male/1 female Scaled. Score is Rounds and reps. At the end of the workout we will combine the male and female RX score and the male and female Scaled score to have 1 score for RX and 1 score for Scaled.
aim for 85%