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WORKOUT OF THE DAY

Wednesday

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of Two

40min AMRAP

8(5min interval)

5min interval is broken down like this:

3min AMRAP (one working at a time partition as needed)

Then when 3mins is up

2min clock(rest timer)

Both partners go out for a 400m run

Rest in remaining time if any before the next 3min portion amrap begins.

If they don’t get back under 2mins immediate 10 burpee penalty each

AMRAP

20 Hang power clean 135/95

25 ctb

30 wall ball

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314