Wellness Revolution CrossFit – CrossFit

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Weightlifting

Deadlift (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

“Smooth Criminal”

AMRAP 15:

90 Single Unders

30 Wallballs (14/10)

15 Deadlifts (155/105)

Scoring: Rounds + Reps
GOAL: 3+ Rounds

Metcon (AMRAP – Rounds and Reps)

FITNESS

“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Scoring: Rounds + Reps
GOAL: 3+ Rounds

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (30/20)

15 Deadlifts (275/185)

Scoring: Rounds + Reps
GOAL: 3+ Rounds