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Workout 1.4.22

A.

Health WOD:

5 Min AMRAP:

15/12 Cal Bike 

7 Front Squats (75/55) 

– Rest 2:30 Min 

5 Min AMRAP:

8 Burpee Box Step Ups (20”/16”) 

8 Ring Rows 

– Rest 2:30

5 Min AMRAP:

21/16 Cal Bike 

7 Front Squats (75/55) 

– Rest 2:30 Min 

5 Min AMRAP:

8 Burpee Box Step Ups (20”/16”) 

8 Ring Rows 

 

Fitness WOD:

5 Min AMRAP:

21/16 Cal Bike 

7 Front Squats (165/115) 

– Rest 2:30 Min 

5 Min AMRAP:

10 Burpee Box Jumps (24”/20”) 

10 Chest to Bar Pull Ups 

– Rest 2:30

5 Min AMRAP:

21/16 Cal Bike 

7 Front Squats (165/115) 

– Rest 2:30 Min 

5 Min AMRAP:

10 Burpee Box Jumps (24”/20”) 

10 Chest to Bar Pull Ups 

 

Performance WOD:

5 Min AMRAP:

21/16 Cal Bike 

7 Front Squats (205/145) 

– Rest 2:30 Min 

5 Min AMRAP:

10 Burpee Box Jumps (24”/20”) 

5 Bar Muscle Ups 

– Rest 2:30

5 Min AMRAP:

21/16 Cal Bike 

7 Front Squats (205/135) 

– Rest 2:30 Min 

5 Min AMRAP:

10 Burpee Box Jumps (24”/20”) 

5 Bar Muscle Ups



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