Blitzed/Home WOD 133

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

Home WOD 133

Warm-up:

2 Rounds

200M Run

20 Air Squats

10 Push-ups

20 minute AMRAP

10 Thrusters (KB, DB, WB, Barbell, or whatever you can find)

200M Run (with a weighted vest or an object to increase the difficulty)

Cash-out (no measure):

50 Good Mornings

50 Box Dips

Blitzed (AMRAP – Reps)

20 min AMRAP

10 Wallballs (20/14)

200m run w/ ball

If athlete sets ball down, or leans on wall execute 10 burpee penalty.