JRuh

CrossFit 45 North – CrossFit

JRuh’s Superbowl WOD (AMRAP – Reps)

Falcons VS. Patriots

Offense:

Q1:Burpees

Q2: KBS (1.5/1)

Q3: Med Ball sit ups (20/14)

Q4: DU’s (scale with lateral hops)

Defense:

Buy in: 200m run OR row

3 RDS:

5 Pull ups

10 Box Jumps (24/20)

5 Ring Dips

Each team plays offense and defense.

Offense scores with AMRAP each quarter, while defense is the pace setter.

2 min rest between quarters.

4 min half time.

Extra points for a half time show!!! 😉

Warm-up (No Measure)

Someone’s getting married!! “Ball & Chain”

2RDS

Run 1 lap w/med ball

10 Atomic sit ups

10 lateral burpee over ball