Coach Benji hitting the WOD in Amsterdam at CrossFit AKA
SKILL
A:
12 minutes to establish a 3 rep max for
– Deadlift
WOD
B:
“B.S.D.W”
AMRAP in 10 minutes, of:
-6 Front Rack Lunges (30kg/ 42.5kg)
-12 AKA Burpees
-18 Ab-mat Sit-ups
SCALING
Reduce weight
AKA Burpees are a regular burpee whilst in the bottom position you do a push-up then jump and clap.
