SKILL
Spend 10 minutes building to deadlift working weight
WOD
Level 1
AMRAP 20:
- Farmer Carry (35/20s) x 75m
- Run x 100m
- Kettlebell Swing AHAP x 20
- Run x 200m (2x laps in parking lot)
- Dumbbell Push Press x 10
- Run x 100m
Level 2
AMRAP 20:
- Farmer Carry (50-55s/35s) x 75m*
- Run x 100m
- Deadlift (275/185) x 5
- Run x 200m
- Dumbbell Push Press (55/35) x 10
- Run x 100m
*Farmer carry straight across parking lot and back (to spray-painted “YP” on the asphalt) – bring dumbbells all the way into the gym each time. Can use kettlebells or dumbbells for farmer carry, and can choose different weights for FC and PP if necessary.
REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP! You can request to join here: CrossFit Charlottesville Members
Please help us improve the gym and serve you better by filling out this survey today!
3+75m (10/15 cal bike instead of run)
6 rounds
5+5m FC
4 + 50m on the last run