CrossFit Assault – WOD

Warm-up

5 MIN AMRAP

20 Double Unders / 40 Singles

5 Burpees

10 Box Jumps

15 Ab mat Sit Ups

Metcon

Team WOD (AMRAP – Reps)

In teams of 2 complete as many reps as possible in 20 minutes of:

Each athlete performs as a relay:

9 burpee box jumps, 20 inches

9 squat cleans, 70 / 50 kg

Then, each athlete performs as a relay:

12 burpee box jumps, 20 inches

12 squat cleans, 70 / 50 kg

Then, each athlete performs as a relay:

15 burpee box jumps, 20 inches

15 squat cleans, 70 / 50 kg

Etc., adding 3 reps to each exercise, each round

S1 – 50/30 kg

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