3/19/25

Warm up:

Warmy+

1. 1 Minute Jump Rope
2. 10 Air Squats
3. 10 KB Deadlifts
4. 10 Wall Balls
5. 5 Barbell Press
6. 5 Barbell Bent Over Rows
7. 10 KB Swings (light)
8. 10 Alternating Lunges
9. 30 Seconds Jumping Jacks or High Knees
10. 3-5 Bar-Facing Burpees

Xfit WOD:

• 30-minute AMRAP
• Partners work one at a time, switching as needed
• Every 2 minutes, both partners must complete 3 Bar-Facing Burpees EACH before continuing

Buy-In:

100 Wall Balls (20#/14#)
Partners split reps however they want. One partner works at a time.

Main AMRAP:

• 10 Barbell Power Cleans (95#/65#)
• 15 Kettlebell Swings (53#/35#)
• 10 Deadlifts (95#/65#)
• 15 Kettlebell Goblet Lunge
• 10 Barbell Bent Over Rows (95#/65#)

Partners alternate work, one at a time. Every 2 minutes, both must stop and complete 3 Bar-Facing Burpees EACH.

Cash-Out:

50 Synchronized Wall Balls (20#/14#)
Both partners perform wall balls together. Reps only count when done in sync.

Score:

Total rounds + reps completed in the AMRAP portion.

Pull Up Work;

5×7