WOD

Crew Workout – choose a weight that can be used for everyone on your crew. This is the crew members chance to shine who prefers to lift than run. One Firefighter exercises while the others rest then switch. Divide up reps as necessary. Post your crew total to page!

Warm Up

crossover symmetry
then
3 Rounds
-400 M row
-15 push ups
-15 Sand bag squats
-7 Sand bag lunges e/s

AMRAP 7 min
-50 bench press (135#/95)
-50 bench press (155#/105)
-Max bench press (185#/135) *Max reps in remaining time

rest for 3 minutes

AMRAP 7 min
-50 front squats (135#/95)
-50 front squats (155#/105)
-Max front squats (185#/135) *Max reps in remaining time

rest for 3 minutes

AMRAP 7 min
-50 deadlifts (185#/135)
-50 deadlifts (225#/155)
-Max deadlifts (255#/185) *Max reps in remaining time

CLICK FOR SCALING OPTIONS