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| NOTE: Four of CrossFit's benchmark WODs ("Fran," "Grace," "Diane,” and “Nancy”) have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B |
EQUIP: Pull-Up Bar, Barbell (95/65 to start), extra Bumpers
WARM-UP:
*Active Stretches (w/ PVC)
2 Rounds -
*5 x PVC Deadlift
*5 x PVC Hang Power Clean
*5 x PVC Thruster
*100m PVC OH Run
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6 MIN. AMRAP #1: (Fran adaptation)
*6 x Thruster (95/65)
*6 x Pull-Up
SPEED SET #1:
3 Rounds -
*200m Run
*10 x Burpee
*1 min. REST in ELBOW PLANK
6 MIN. AMRAP #2: (Nancy adaptation)
*6 ea. x Lunge Jump (minimum 4” jump ea. rep)
*6 x Overhead Squat (95/65)
SPEED SET #2:
3 Rounds -
*200m Run
*8 x Burpee
*45 sec. REST in ELBOW PLANK
6 MIN. AMRAP #3: (Grace adaptation)
*6 x Power Clean (135/95)
*6 x Jerk (135/95)
SPEED SET #3:
3 Rounds -
*200m Run
*6 x Burpee
*30 sec. REST in ELBOW PLANK
6 MIN. AMRAP #4: (Diane adaptation)
*6 x Deadlift (225/155)
*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)
SPEED SET #4:
3 Rounds -
*200m Run
*4 x Burpee
*15 sec. REST in ELBOW PLANK
WORKOUT SCORE = Total Rounds + Reps over all 4 AMRAPs
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