4 x 5 min AMRAPS
90 second rest
AMRAP #1
Row 20/18 cal
Wall Ball x 15
AMRAP #2
Row 20/18 Cal
Burpee to plate x 10
AMRAP #3
Row 20/18 Cal
Plate Ground to overhead 45/25
AMRAP #4
Row 20 /18 cal
Medball Clean x15
Check www.abtsolutetraining.com/live-stream for the Zoom links!
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute