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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Metcon (Time)

For time:

20 Deadlifts 275/185

20 Front Squats 185/125

20 Squat snatch 135/95

For time:

15 Rope Climbs, 15′

1.5 Mile Run

15 Rope Climbs

1.5k Row

AMRAP 5 minutes of:

5 Hang Power Clean & Jerk 155/105

5 Bar-facing burpees

*Rest 5 minutes between workouts. Use 1 barbell for workout #1.

RX: 30lbs less on each bar

SP: 50lbs less on each bar

LIFE

L1: Metcon (Time)

For time:

50 Box jump overs

50 DB hang cleans 20/10

50 burpees

For time:

30 Ring rows

1.5 Mile Run

30 ring rows

1.5k Row

AMRAP 5 minutes of:

5 deadlifts 95/65

5 Bar-facing burpees

*Rest 5 minutes between workouts. Use 1 barbell for workout #1.