CrossFit OC3 – CrossFit
HERO WOD- ARMISTICE 2016
Metcon (AMRAP – Rounds and Reps)
Performance
11 Power Cleans 135/95
11 Burpees over bar
19 Deadlifts 135/95
18 Pull ups
Fitness
11 Power cleans
11 Burpees over bar
19 Deads
18 RR/Jumping pull ups
HERO WOD LAURA
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
**** YOU WILL Be doing BOTH AMRAPS. You will rest 2 minutes between AMRAPS. The first AMRAP is on your own. The second one is partner. So have your partners picked out before 3.2.1 GO!
