4
Feb
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
