CrossFit WOD (workout of the day)
BP 10 x 3 OTM
then
Amanda
9-7-5 reps for time of: Muscle-ups Squat Snatches
Skinny Amanda (#115/#75)
Amanda (#135/#95)
Amanda Plus (#155/#105)
Fat Amanda (#185/#120)
Amanda Nitro (#225/#145)
CrossFit LT Class (less technical)
Alt DB step up: 10 (any carry)
DB H/C Lunge 40’
DB SQ thrusts: 10
DB H/C lunge 40’
12:00 AMRAP*
then
Plank hold for the first 20 seconds at the top of each minute– athletes must stop, put DBs down and plank– clock can be set for :20/:40
Kneeling active PP: 10
Ring Row: 10
DB BP: 10
Jumping Pull Up: 10
3 Rds