WOD – Wed, Dec 21

Announcements

Modified Schedule Next Week: 12/19 – 12/24.

Mon &Tues: 7:30 pm canceled

Weds / Thurs / Fri: Modified midday classes only

🎄 12 Days of Christmas WOD on 12/22

Beast River Fitness – WOD

Front Squat (5-4-3-2-1-1-1…)

MIXED INTERVAL TEST (AMRAP – Reps)

4 Rounds of: (2 Min on : 1 min off)

In 2 min complete:

12 Deadlifts (185/135)

6 Burpee Over Bar

AMRAP Wall Balls in remaining time

– Rest 1 min

– Repeat 4x
This is a CrossFit interval test designed to test repeatability with minimal rest

Athletes should be able to move through the barbell and burpees unbroken and steady.

Most athletes will have around 1:00 to accumulate Wall Balls.

Target Score: 15-254 Wall Balls / round