4/16 WOD


4/16 WOD

CrossFit Independence – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Strength: 12 minutes

Work up to 3 sets of 4 reps at 75% Bench press


In teams of 2 complete the following

While one Performs 100 Air squats the other performs as many HSPU as possible then the team members switch positions (who ever Squatted switches to HSPU and HSPU switches to the squat)

Mark the total HSPU reps performed by both teammates

1 minute rest/transition

While one does 150 double unders (450 singles) the other performs as many Toes to bar as possible then the teammates switch positions

Mark T2B reps performed

1 minute rest/transition

While one Rows 500 Meters the other completes as many Burpees as possible

Then teammates switch positions.

Mark burpees performed.

The result of this workout is one TOTAL number of reps performed by both teammates.

Metcon (Time)

Total time it took to complete workout

Bench Press

Handstand Push-ups