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The Devil Went Down to Georgia

23
Apr

The Devil Went Down to Georgia

Midcoast CrossFit – CrossFit

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Warm-up (No Measure)

Relay in Teams of 3:

5 Burpees, 10 Lunges, 200 Meter Run

– 3rd person rows while 1st relay person goes.

– 1st person rows while 2nd relay person goes.

– 2nd person rows while 3rd relay person goes.

*Team with most rowed calories wins!

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

6 Deadlifts (135/95) (185/125) (225/155)

6 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

RECOVERY OPTION:

10 min amrap:

4 SDHP (75/55)(95/65)

5 burpee

6 air squat

Metcon (AMRAP – Rounds and Reps)

CAPACITY OPTION:

12 min amrap:

100 M sprint

6 deadlifts (135/95)(185/125)

6 burpee box jump (20/18)(24/20)

10 cal row

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