1/15/25

Warm-up:

Warmy+

4×4 Front Squats + 30 single skips

Xfit WOD:

• AMRAP (with a Partner) in 32 minutes
• From 0:00-16:00, complete:
• Buy-In: 111 Push-Ups (TOTAL, one at a time)
• In the remaining time, AMRAP of:
• 5 Squat Cleans (each at 115/75 lb)
• 30 Burpees (switch after every rep)
• 54 weighted lunges (TOTAL, 53/35 KB)
• From 16:00-32:00, complete:
• Buy-In: Bear crawl (around the perimeter)
• In the remaining time, AMRAP of:
• 24 Air Squats (TOTAL)
• 10 Kettlebell Box Step Overs (24/20″, 35/15# while holding a plate)
• 10 American Kettlebell Swings (53/35 lb)
• 2 laps around the gym with a partner holding a barbell

This workout consists of two 16-minute AMRAPs to be performed with a partner back to back.

Pull-up work:

10,9,8,7,6