CrossFit
Main
AMRAP 15 min:
5 synchro burpees over bar
10 deadlifts (5 each partner)
20 wall ball (10 each partner)
*reps on DL/WB can be split however, but with only 1 person working at a time and each partner HAS to do 5/5, 10/10
Lvl6: DL 225/155# *~50% of 1rm, WB 20/14, 10/9′
Lvl5: DL 205/115, WB 20/14, 9/8′
Lvl4: DL 185/105, WB 14/10, 9/8′
Lvl3: DL 135/95, WB 14/10, 8/8′
Lvl2: DL 115/75, WB
Lvl1: DL 95/65, squat to ball
QuickFit/At home WOD
Main
AMRAP 15 min:
5 burpee *scale to updown/elevated box as needed
7 KB/DB Deadlift
9 air squats *scale to ball/box for depth as needed
Lvl3: 53/35#
Lvl2: 35/26
Lvl1: 26/18
