courtney

CrossFit Mahwah

Warm-up

10 Minute Squat Test (No Measure)

Metcon (AMRAP – Reps)

4:00 AMRAP
Deadlift Hold (185#/135#)
Overhead Lunge (45#/25#)

1 Min Rest

4:00 AMRAP
Wall Sit
Thruster (95#/65#)

1 Min Rest

4:00 AMRAP
High Plank
Pull-up
Workout is completed in teams of two. One person starts the static movement while the other begins the scoring movement. Once the static movement is broken partners must switch. (ex. Athlete A holds a barbell at the top of a deadlift. Athlete B is performing reps of overhead lunges. As soon as athlete A drops the bar, both athletes switch movements). Score is based on total number of reps.

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