amrap, box jumps, crossfit, push press, Row, training, wod, workouts -

Friday 1.17.20

Warm-up Prep (10-15 Minutes)


Strength -Back Squat

4 Sets of 6 Reps EMOM 2 (Every Minute on the 2 Minute Mark)

75%, 80%, 85%, 90% of 1 Rep Max for each Set


WOD (Workout of the Day)

"Press Your Luck"

15 Minute AMRAP (As Many Rounds as Possible)

250 Meter Row

10 Push Press 135lb. Men/ 95lb. Women

21 Box Jumps 24" Men/ 20" Women

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Pick a weight you can do unbroken
  • All 3 Exercises should be done at a 75% max effort without stopping
  • The Target we are shooting for is 5-8 Rounds
  • Score is Rounds plus Reps completed, score a completed Row as 1

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lower weight, Box Step-ups or lowered Box height