Forge Fitness – WOD
Strength
Squat Complex (1RM)
3 Back Squat + 4 Lunges
*Lunges = Back Rack Reverse
Workout
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
2 Rounds:
15 Deadlifts 185/125#
15 Lateral Burpees over the bar
60 Double Unders
9 Box Jumps 30/24″
2 Rounds:
12 Deadlifts 225/155#
12 Lateral Burpees over the bar
60 Double Unders
9 Box Jumps
2 Rounds:
9 Deadlifts 275/185#
9 Lateral Burpees over the bar
60 Double Unders
9 Box Jumps
2 Rounds:
6 Deadlifts 315/205#
6 Lateral Burpees over the bar
60 Double Unders
9 Box Jumps
• If finish, max rep box jumps until time is complete
*Every round counts