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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

Metcon (Time)

21-15-9 reps of:

Power Clean 95/65

Thruster 95/65

AMRAP 10 minutes of:

1 Round of “Cindy”

3 Hang Power Snatch 135/95

For time:

30 Push Press 135/95

30 Calorie Row

30 Burpees Over Rower

*Rest 5 minutes between workouts.

Rx+: As Written

Rx: 75/55, 95/65,

So: Empty Bar, 75/55,

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