4 Minute 4 Rounders

EQUIP: Rower, Box (24/20), Bar (a: 135/95, i: 95/65, b: 65/35), DB’s (a: 25/20, i: 20/15, b: 15/10), Jump Rope

WARM-UP:

*Active Stretch

-then:

*200m Run (100m Fwd/ 100m Bkwd)

*10 x Snatch Pull (PVC or unloaded barbell)

*10 x Hang Power Snatch (PVC or unloaded barbell)

*10 x OHS (PVC or unloaded barbell)

-then:

Warm-Up/ Work Up to WOD Weight for Snatch

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SET #1 (19 min.)(adapted from a CROSSFIT S3 WOD):

4 Rounds -

4 Min. AMRAP - 

*20 x Burpee-Box Jump (24/20)(Rx+: 30/24)

*In Remaining Time: Max Effort Row for meters

-1 Minute REST b/w rounds-

SCORE = Total Meters Rowed over all 4 rounds (record meters during rest)

TIMING: 0 - 4 - 5 - 9 - 10 - 14 - 15 - 19

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SET #2 (19 min.):

4 Rounds -

4 Min. AMRAP -

*400m Run

*In Remaining Time: AMRAP of Snatch (a: 135/95, i: 95/65, b: 65/35)

-1 Minute REST b/w rounds-

SCORE = Total Reps Snatch over all 4 rounds (record reps during rest)

TIMING: 0 - 4 - 5 - 9 - 10 - 14 - 15 - 19

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FINISHER (9 min.):

2 Rounds -

4 Min. AMRAP -

*10 x DB Man Maker (a; 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*In Remaining Time: AMRAP of Double-Under (sub: Tuck Jump)

-1 Minute REST b/w rounds-

SCORE = Total Reps Double-Under over 2 rounds

TIMING: 0 - 4 - 5 - 9