WOD – Wed, Dec 21
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.
Athletes should plan on breaking the wall balls in order to maintain consistent sets in the later rounds.
Target Score: 15-254 Wall Balls / round