Friday 28th November 2014

Main – CrossFit


“Rob’s Birthday WOD”

In a team of 4 complete the following:

2014m Row

AMRAP in 28 minutes of:

-39 Deadlifts (60kg/80kg)

-11 Squat cleans (60kg/80kg)


Reduce weight

Throughout the workout only one athlete is working at one time.

One barbell per team.

The buy in is the row.

Each athlete can only row a maximum of 250m each time. Then they must switch.

The deadlifts are relatively light so you can rep them out 10 at a time. The team must break the deadlifts up as 10,10,10,9.

The squat cleans are meant to be heavy and are broken up 3,3,3,2.

Metcon (AMRAP – Rounds and Reps)