Monday WOD 11/30/20

Forge Fitness – WOD

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Workout

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

9/7 cal bike

14 Wall balls 20/14″

16 DB box step overs 50/35#

Rest 3 min

12 Min AMRAP:

9/7 cal bike

5 Burpees over the DB

5/5 DB power clean

Modifications:

– lighter weight
* Both amraps use 1 DB

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

9/7 cal bike

14 Wall balls 20/14″

16 DB box step overs 50/35#

Rest 3 min

12 Min AMRAP:

9/7 cal bike

5 Burpees over the DB

5/5 DB power clean

Modifications:

– lighter weight
* Both amraps use 1 DB