December 15 2020

Warm Up:

3x

10 Superman

10 Squats

10 Spiderman

WOD:

Barbell Crew

20 Min AMRAP

1 Deadlift

1 Squat Clean

1 Front Squat

100M Run/Row/7 cal Bike/30 30 Wall Runs

AHAP—-Pick a weight to run through the whole workout with. If you want to go heavier that’s fine, but should hold onto the bar the entire time.

Minimal Weight Crew

20 Minute AMRAP

1 Deadlift (DB/KB/ MB

1 Squat Clean (DBs/KBs/MBs)

1 Front Squat

100M Run/100M Run/Row/7 cal Bike/30 Wall Runs

BodyWeight Crew

Back Pack Love again

20 Minute AMRAP

1 Back Pack Deadlift

1 BackPack Squat Clean

1 Back Pack Front Squat

100M Run/Row/7 cal Bike/30 Wall Runs