200117 – “Rubicon”

Warm up: Cardio Barbell Warm up Dry-runs

WOD: 4x4min AMRAPs with 2min best between Rx: AMRAP#1 40 Wallball Shot + 40 DUs Buy-in then… 12 Deadlifts (185/145) 12 Strict Pull-ups AMRAP#2 40 Wallball Shot + 40 DUs Buy-in then… 9 Deadlifts (225/155) 9 Strict Pull-ups AMRAP#3 40 Wallball Shot + 40 DUs Buy-in then… 6 Deadlifts (275/195) 6 Strict Pull-ups AMRAP#4 40 Wallball Shot + 40 DUs Buy-in then… 3 Deadlifts (315/225) 3 Strict Pull-ups Scaled: All AMRAPs: 40 Wallball Shot + 40 Singles Buy-in then… 9 Deadlifts (20RM) 9 Ring Rows Sport: #1 (225/155) #2 (275/195) #3 (315/225) #4 (365/255)

Mobility: Ham Band Spine Roll

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Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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