wod

Redemption Wod

By December 14, 2013 No Comments

PreWOD

Dynamic

Met Con
Redemption Wod

20 Min AMRAP

Division Standards

RX’d Division

7 Burpees

14 Box Jumps
 (men: 24 in / women: 20 in) 

21 Kettlebell Swings 
(men: 50 lbs / women: 35 lbs)

 

Scaled Division

7 Burpees

14 Box Jumps 
(men: 20 in / women: 14 in)

21 Kettlebell Swings 
(men: 35 lbs / women: 25 lbs)

 

Newbies, aka First Timers

This division can be modified to the athlete’s fitness level.
7 Burpees

14 Step Ups 
(men: 16 in / women: 10 in)
21 Kettlebell Russian Swings (men: 25 lbs / women: 15 lbs)

Our Partners

  • crossfitjournal
  • advocate
  • tough