CrossFit WOD, March 1, 2021

The HAMRAP

Warm-up
Warm-up
7:00 Amrap
Run 400 or row 500 Once
Then AMRAP
5 Goodmorning (PVC)
10 Straight-leg Deadlift (pvc)
15 Sit-ups

Mobility
2 Rounds on coaches call
L/R Sampson :30 each side
1:00 Wall Straddle
:30 Squat sit

MOD
Deadlift (7x7x7x7xAMRAP)
20:00 Time Cap
Across 60-70% of 1RM
Score AMRAP
Take a good 3-4 minutes rest before AMRAP

Metcon
The HAMRAP (3 Rounds for reps)
AMRAP (ROUNDS AND REPS)
5 MIN AMRAP
3 Min rest
4 Min AMRAP
2 Min Rest
3 Min AMRAP
7 Deadlift 225/155#
14 Abmat Sit-Ups

Rx+
275/185#
Armless Sit-ups
*Continue each AMRAP where you left off. Score total rounds+reps

Metcon
The Little HAMRAP (3 Rounds for reps)
5 MIN AMRAP
3 Min rest
4 Min AMRAP
2 Min Rest
3 Min AMRAP
7 Deadlift 60% of 1 RM
14 Abmat Sit-Ups

Scale Weight and reps as needed