Southerland’s Farewell WOD

CrossFit Believe – CrossFit

SOUTH: Metcon (AMRAP – Rounds and Reps)

Southerland Farewell WOD

25 Min AMRAP W/ Weight Vest (Rx+)

10 KB Stationery Lunges (53/35)

10 Pullups

10 Burpees to a 6in Target

10 Toes to Bar

10 Russian KB Swings

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25 Min AMRAP (Rx)

10 KB Stationery Lunges (53/35)

10 Pullups

10 Burpees to a 6in Target

10 Toes to Bar

10 Russian KB Swings

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25 Min AMRAP (Scaled)

10 KB Stationery Lunges (Any Weight or Bodyweight)

10 Ring Rows/ Banded Pullups

10 Burpees to a Target

10 Knee Raises/ Leg Raises/ Anchored Toes to Bar

10 Russian KB Swings (Any Weight)

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